Leg Exercises / Leg Workouts At Home Or At Gym

Options

Row In Static Squat-Position

muscles:	Quadriceps, Hamstrings, Glutes, Latissimus Dorsi
auxiliary muscles:	Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row In Static Squat-Position

Front Squat With Barbell

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

exercise benefits and how to do Calf Raise, Lying

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

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:	Calves, Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

Swing With Dumbbell, Single-Arm

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

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

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

Glute Bridge With Adductor Press

muscles:	Glutes, Lower Back, Adductors
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:	Hamstrings, Glutes, Quadriceps
auxiliary muscles:	Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis
		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:	Rectus Abdominis, Triceps, Hand Flexors, Lower Back, Adductors, Deltoids
		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:	Seat, Kettlebell, Resistance Band, Weight Cuffs, Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Cushion Squeeze

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

exercise benefits and how to do Cushion Squeeze

Thruster With Dumbbells

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

exercise benefits and how to do Thruster With Dumbbells

Sit Outs

muscles:	Glutes, Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs