Leg Exercises / Leg Workouts At Home Or At Gym

Options

Side Step-up

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

exercise benefits and how to do Side Step-up

Row In Static Squat-Position

muscles:	Latissimus Dorsi, Quadriceps, Hamstrings, Glutes
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

Calf Raise, Lying

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

exercise benefits and how to do Calf Raise, Lying

Deadlift With Dumbbells

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Quadriceps, Adductors, Abductors
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift With Dumbbells

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

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

Jump Rope

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

exercise benefits and how to do Jump Rope

Cushion Squeeze

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

exercise benefits and how to do Cushion Squeeze

Glute Bridge With Adductor Press

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

exercise benefits and how to do Glute Bridge With Adductor Press

Lunge With Dumbbells

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

exercise benefits and how to do Lunge With Dumbbells

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

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

Deck Squat

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

exercise benefits and how to do Deck Squat

Zercher Squat

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

exercise benefits and how to do Zercher Squat