Leg Exercises / Leg Workouts At Home Or At Gym

Options

Front Squat With Barbell

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Barbell / EZ Bar
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Front Squat With Barbell

Calf Raise, Lying

muscles:	Calves, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Hamstrings
		required:	Seat / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Side Step-up

muscles:	Glutes, Abductors, Quadriceps
auxiliary muscles:	Adductors, Calves
		required:	Bench / Seat
		optional:	Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Hip Adduction, Lying

muscles:	Adductors
auxiliary muscles:	Glutes
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Adduction, Lying

Pistol Squat

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Calves, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

Sumo Squat

muscles:	Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:	Lower Back, Abductors
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sumo Squat

Lunge With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lunge With Dumbbells

Swing With Dumbbell, Single-Arm

muscles:	Glutes, Quadriceps
auxiliary muscles:	Adductors, Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques
		required:	Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Swing With Dumbbell, Single-Arm

Glute Bridge With Adductor Press

muscles:	Adductors, Glutes, Lower Back
auxiliary muscles:	Hamstrings
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Glute Bridge With Adductor Press

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Deltoids, Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius, Lower Back
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Jump Rope

muscles:	Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:	Deltoids, Rectus Abdominis, Adductors, Triceps, Hand Flexors, Lower Back
		required:	Jump Rope
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Jump Rope

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Seat, Kettlebell, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Deck Squat

muscles:	Hamstrings, Rectus Abdominis, Glutes, Quadriceps
auxiliary muscles:	Lower Back, Adductors, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Backpack, Dumbbell, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Deck Squat

Cushion Squeeze

muscles:	Glutes, Adductors
		required:	Towel / Fitness Mat
		optional:	Exercise Ball, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze

Thruster With Dumbbells

muscles:	Glutes, Trapezius, Deltoids, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Hand Extensors, Pectoralis Major, Serratus Anterior, Lower Back, Triceps, Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Dumbbells