Legs are the foundation of overall strength, athletic performance, and metabolism. A strong, muscular lower body not only looks impressive but also supports upper body training, improves balance and stability, and boosts calorie burn (thanks to the large muscle groups in the legs). Yet, many lifters neglect leg training—a mistake often referred to as “leg day phobia.” Leg training targets four main muscle groups: quads (front of the thighs), hamstrings (back of the thighs), glutes (buttocks), and calves (lower legs). Effective leg training requires a mix of compound movements that build mass and strength, and isolation movements that target specific muscle groups. Below is a ranked list of the top 5 leg training movements, based on their ability to target all major leg muscles, build strength and mass, and improve functional performance.
Rank 1: Back Squats. The back squat is universally regarded as the king of leg exercises, taking the top spot for its ability to build massive lower body strength and mass. This compound movement targets the quads, hamstrings, glutes, and core, making it the most effective exercise for overall leg development. Back squats also build functional strength, as they mimic movements like sitting and standing, which are essential for daily life and athletic performance. To perform a back squat, stand with your feet shoulder-width apart (or slightly wider), toes turned out 15-30 degrees. Place a barbell across your upper back (on your traps, not your neck) and grip the bar with a wide grip for stability. Engage your core, keep your chest up, and hinge at the hips and knees to lower your body until your thighs are parallel to the floor (or below, if you have the mobility). Push through your heels to drive your body back up to the starting position, squeezing your glutes at the top. Avoid rounding your back, letting your knees cave inward, or locking your knees at the top. Beginners should start with an empty barbell to master form—consider working with a trainer to ensure proper technique. Advanced lifters can increase the weight gradually, or try variations like front squats (which target the quads more) or wide-grip squats (which target the glutes and hamstrings more).
Rank 2: Romanian Deadlifts (RDLs). Romanian deadlifts (RDLs) take the second spot for their ability to target the hamstrings and glutes—muscles that are often underdeveloped compared to the quads. RDLs are a compound movement that focuses on hip hinge, which is crucial for building posterior chain strength (hamstrings, glutes, lower back). Unlike conventional deadlifts, which target the entire posterior chain, RDLs isolate the hamstrings and glutes by keeping the knees slightly bent throughout the movement. To perform RDLs, stand with your feet shoulder-width apart, grip a barbell with an overhand grip shoulder-width apart, and rest the bar at thigh height. Engage your core, keep your back straight, and hinge at the hips to lower the bar down your legs—keep your knees slightly bent (do not lock them) and feel a deep stretch in your hamstrings. Lower the bar until it reaches mid-calf (or as far as your mobility allows), then squeeze your glutes to drive your hips forward and return to the starting position. Avoid rounding your back or bending your knees too much—this shifts the tension away from the hamstrings. Beginners should start with a light weight to master the hip hinge movement, while advanced lifters can add weight or perform single-leg RDLs (to target imbalances and improve balance).
Rank 3: Lunges. Lunges take the third spot for their ability to build leg strength, balance, and symmetry. Lunges are a unilateral exercise (targeting one leg at a time), which is great for correcting muscle imbalances between the left and right legs. They target the quads, hamstrings, glutes, and calves, making them a versatile leg exercise. Lunges are also functional, as they mimic walking, running, and climbing movements. To perform a standard forward lunge, stand with your feet shoulder-width apart. Step forward with your right leg, lowering your body until both knees are bent at a 90-degree angle—your front knee should be directly above your ankle (do not let it go past your toes), and your back knee should be hovering just above the floor. Push through your front heel to drive your body back up to the starting position. Repeat with your left leg. Keep your core engaged and your torso upright throughout the movement. Beginners can start with bodyweight lunges, while advanced lifters can add weight by holding dumbbells or a barbell. You can also vary the type of lunge to target different muscles: reverse lunges (stepping back) target the glutes more, while walking lunges (stepping forward continuously) increase intensity and cardiovascular demand.
Rank 4: Leg Press. The leg press takes the fourth spot for its ability to build leg mass without putting excessive stress on the lower back. This machine exercise allows you to lift heavy weights, making it great for building quads, hamstrings, and glutes. The leg press is also a good option for beginners who are still mastering the form of squats, or for lifters with lower back issues. To perform the leg press, sit at the leg press machine and adjust the seat so that your knees are bent at a 90-degree angle when your feet are on the platform. Place your feet shoulder-width apart on the platform (heels down), grip the side handles for stability, and engage your core. Push the platform forward with your heels until your legs are fully extended (avoid locking your knees). Pause at the top, then slowly lower the platform back to the starting position. Avoid pushing with your toes—this shifts tension to the calves and reduces quad activation. You can vary the foot position to target different muscles: higher feet target the glutes and hamstrings, while lower feet target the quads. Beginners should start with a moderate weight and focus on controlled movements, while advanced lifters can add weight or perform drop sets to increase intensity.
Rank 5: Calf Raises. Calf raises round out our top 5 list for their ability to target the calves—an often-neglected muscle group that’s crucial for leg aesthetics and functional strength. The calves consist of two main muscles: the gastrocnemius (upper calf) and the soleus (lower calf). Calf raises can be modified to target both muscles. To perform standing calf raises (which target the gastrocnemius), stand on the edge of a step with your heels hanging off, grip a stable surface for balance. Raise your heels up as high as possible, squeezing your calves hard at the top. Then, lower your heels below the step to stretch the calves—this full range of motion is crucial for maximum muscle growth. Repeat for 15-20 reps. To target the soleus, perform seated calf raises: sit on a bench with your knees bent 90 degrees, place your feet on the edge of a step, and rest a weight (or your hands) on your thighs. Raise your heels up, squeeze your calves, then lower them below the step. Calf muscles are slow-twitch, meaning they respond best to high reps and frequent training. Incorporate calf raises into your leg routine 2-3 times per week, and vary the intensity by adding weight or using a calf raise machine.
To build powerful, muscular legs, we recommend combining these five exercises into your routine: start with back squats (compound, heavy load) to build overall leg mass and strength, follow with RDLs for hamstrings and glutes, add lunges for balance and symmetry, use leg press for heavy load without lower back stress, and finish with calf raises for calf development. Remember that leg training is intense, so allow for adequate rest and recovery—legs need 48-72 hours of rest between workouts to grow. Fuel your body with protein and carbohydrates to support muscle growth, and stay hydrated. With consistent training and proper form, you’ll develop legs that are not only strong and muscular but also functional and capable of supporting all your fitness goals.
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