Legs exercises: complete guides

Kettlebell Step Ups

Kettlebell step ups build unilateral leg strength. Learn proper technique, the right step height, and mistakes to avoid.

45-Degree Leg Press

The 45-degree leg press is the most popular leg machine. Learn proper technique, common mistakes, and variations to target quads and glutes.

Kettlebell Deadlift

The kettlebell deadlift is the gateway to the barbell deadlift. Learn proper hip hinge technique, common mistakes, and how to progress to the bar.

Pendulum Squat Machine

The pendulum squat machine is a powerful quad builder. Learn proper technique, common mistakes, and how to program it effectively.

Horizontal Leg Press

The horizontal leg press is ideal for building leg strength safely. Learn proper technique, common mistakes, and the best variations.

Kettlebell Swing

The kettlebell swing is the foundational kettlebell movement. Learn proper hip hinge technique, common mistakes, and how to program it into your training.

Lying Leg Curl

The lying leg curl is the ultimate hamstring isolation exercise. Learn proper technique, common mistakes, and the best variations.

Kettlebell Thruster

The kettlebell thruster combines a squat and press into one explosive movement. Learn technique, mistakes to avoid, and how to program it.

Kettlebell Lunges

Kettlebell lunges combine unilateral work with a stabilization challenge. Learn proper technique, mistakes to avoid, and variations for powerful legs.

Goblet Squat

The goblet squat is the ideal exercise for learning to squat. Full technique guide, mistakes to fix, variations and programming.

Walking Lunges

Walking lunges are the go-to unilateral exercise for balanced legs. Technique, mistakes, variations and programming guide.

Belt Squat

The belt squat loads the legs without compressing the spine. Technique, common mistakes, variations and full programming guide.

Air Squat (Bodyweight Squat)

The air squat is the foundational movement to master first. Technique, common mistakes, variations and tips to progress.

Barbell Back Squat

The barbell back squat is the king of leg exercises. Full technique guide, common mistakes, variations and programming tips.

Bulgarian Split Squat: Technique, Mistakes, and Programming

Complete Bulgarian split squat guide: setup, technique, common mistakes, and programming for balanced, powerful legs.

Leg Extension: Technique, Mistakes, and Programming

Complete leg extension guide: machine setup, technique, common mistakes, and programming for sculpted quads.

Hack Squat: Technique, Mistakes, and Programming

Complete hack squat guide: targeted muscles, technique, common mistakes, and programming for massive quads.

Seated Leg Curl: Technique, Mistakes, and Programming

Complete seated leg curl guide: setup, technique, common mistakes, and programming for thick hamstrings.

Deadlift

The deadlift is the most complete exercise in strength training. Complete guide: neutral spine, lat engagement, dangerous errors, and variations.