The 10 best leg exercises, ranked by effectiveness, muscle activation, and accessibility in most gyms. These exercises generate optimal testosterone and growth hormone release for maximum muscle growth.

1. Barbell Back Squat

• King of leg exercises, works entire lower body
• Choose high bar (even leg development) or low bar (more glutes, heavier weights)
• Perform 5x5 or 3x8-10 sets at the start of your workout
• Use a belt for heavy sets

2. Barbell Front Squat

• Emphasizes quads over glutes/hamstrings
• Promotes upright torso and deeper squat depth
• Builds core and upper back strength
• Perform 3-4 sets of 6-10 reps early in workout

3. Olympic Lifts

• Great for explosive power and strength
• Improves squat performance by up to 18%
• Focus on perfect technique
• Do 3-8 sets of 2-3 reps at workout start

4. Deadlift

• Full-body exercise emphasizing posterior chain
• Hits quads effectively, especially with wider stance
• Perform 5-8 reps per set after squats
• Stop sets short of failure

5. Split Squat

• Comparable quad activation to back squats
• Similar testosterone response to traditional squats
• Do 3-4 sets of 8-12 reps per leg
• Best performed mid-workout

6. Hack Squat

• Allows foot placement manipulation for targeted training
• Great for intensity techniques like dropsets
• Perform 3 sets of 8-12 reps
• Do after free-weight exercises

7. Lunge

• Works thighs and glutes effectively
• Can be loaded or bodyweight
• Perform 3 sets of 8-20 reps per side
• Excellent for volume training

8. Leg Press

• Great for high-rep training
• Multiple foot positions target different areas
• Do 3-4 sets of 8-12 reps
• Perfect for intensity techniques

9. Romanian Deadlift

• Targets upper hamstrings and glutes
• Can be loaded heavily safely
• Perform 3 sets of 8-12 reps
• Do as first hamstring exercise

10. Leg Curl

• Essential for complete hamstring development
• Targets lower hamstrings better than deadlifts
• Do 3-4 sets of 8-12 reps
• Great for dropsets and slow negatives

Recommended Workouts:

Hard and Heavy

Beginner Workout

Machine Pump Workout

Choose exercises based on your experience level and goals. Combine them into workouts targeting different aspects of leg development.

Related Articles

Previous Articles