Upper Leg Exercises

Trainers Near You
San Diego CA change location

Alexandra Link

Personal Trainer

San Diego, CA

Shahrouz Zamanian

Personal Trainer

San Diego, CA

Stephie Steele

Personal Trainer

Encinitas, CA

View More

Exercise Library

< BACK

Upper Leg Exercises

Add some variety to your fitness routine with these upper and lower leg exercises from The American Council on Exercise. We have a large selection of leg exercises that will will help you strengthen and build muscle throughout your legs including your hamstrings, thighs, shin and calf muscles. Start taking advantage of this free information today! If you are looking for full workout routines that incorporate these leg exercises, check out our Workouts section.

Dumbbell Step-up
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Dumbbells,Raised Platform/Box
View Details >

TRX ® Suspended Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Dumbbell Front Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
View Details >

Inverted Flyers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Barbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
View Details >

Bodyweight Squat
Target Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Downward-facing Dog
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Glute Activation Lunges
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Mountain Climbers
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Partner Assisted Bodyweight Squats
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Supine Hip Flexor Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Agility Ladder: Lateral Shuffle
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Ladder
View Details >

Alternate Leg Push-off

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

BOSU® Lateral Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
View Details >

Box Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

Childs Pose
Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Cone Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
View Details >

Forward Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Glute Bridge Single Leg Progression
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Hexagon Drill
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Cones
View Details >

Jump and Reach
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Kneeling TA Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Lateral Cone Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Cones
View Details >

Leg Crossover Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Side Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Single Arm Barbell Jammer
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Single Leg Push-off
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

Single Leg Squat
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Standing Gate Openers (Frankensteins)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Standing Hamstrings Curl
Target Body Part: Abs,Legs - Thighs
Equipment Needed: Resistance Bands/Cables
View Details >

Standing Leg Extension
Target Body Part: Abs,Legs - Thighs
Equipment Needed: Resistance Bands/Cables
View Details >

Standing Triangle Straddle Bends
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Sumo Rotational Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Supine 90-90 Hip Rotator Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

TRX ® Hamstrings Curl

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Warrior I
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Bear Crawl
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: No Equipment
View Details >

Barbell High Back Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
View Details >

Hip Rotations (Push-up Position)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Squat Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Dumbbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
View Details >

Lunge with Elbow Instep
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

BOSU® Squat Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
View Details >

Stability Ball Hamstring Curl
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
View Details >

Hip Hinge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
View Details >

Barbell Forward Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
View Details >

Barbell Jammers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Barbell Push Press
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Cycled Split-Squat Jump
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Linear Jumps
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Lunge with Arm Drivers
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Kneeling Hip-flexor Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Lateral Hurdle Run
Target Body Part: Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Hurdles
View Details >

Lateral Over Unders
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment,Raised Platform/Box
View Details >

Lateral Shuffles
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
View Details >

Lateral Zig Zags
Target Body Part: Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Cones
View Details >

Lunge with Overhead Press
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Modified Hurdler's Stretch
Target Body Part: Legs - Thighs
Equipment Needed: No Equipment
View Details >

Overhead Medicine Ball Slams
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Plank with Knee Drag
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Prone (Lying) Hamstrings Curl
Target Body Part: Legs - Thighs
Equipment Needed: Resistance Bands/Cables
View Details >

Reverse Medicine Ball Throw
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Seated Butterfly Stretch

Target Body Part: Legs - Thighs
Equipment Needed: No Equipment
View Details >

Seated Leg Press
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Weight Machines / Selectorized
View Details >

Seated Side-Straddle Stretch

Target Body Part: Abs,Back,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Seated Straddle Stretch

Target Body Part: Back,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Seated Straddle with Side Reaches

Target Body Part: Abs,Back,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Seated Toe Touches

Target Body Part: Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Side Lying Hip Adduction
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Side Lying Quadriceps Stretch

Target Body Part: Legs - Thighs
Equipment Needed: No Equipment
View Details >

Squat Jump
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Stability Ball Wall Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
View Details >

Standing Hip Adduction
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: Resistance Bands/Cables
View Details >

Standing Lunge Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Supine Hamstrings Stretch
Target Body Part: Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Supine IT Band Stretch
Target Body Part: Legs - Thighs
Equipment Needed: No Equipment
View Details >

Thomas Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

TRX ® Hip Press
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Walking Lunges with Twists
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: Medicine Ball
View Details >

Filter your results

Expert Insight

Gym Class: Pure Barre

Wondering if one of those barre-based fitness classes will help you attain that long, lean dancer’s physique? ACE fitness expert Jessica Matthews tried out one of the most...

I Tried It: SurfSET®

Have you experienced SurfSET® yet? It’s the new workout that brings the thrill—and great fitness benefits—of surfing to the group fitness setting. ACE Exercise Physiologist...

3 Surprising Weight-machine Swaps

No equipment? No problem! Check out these three great exercises—all performed using just your body weight—that research suggests are not only more effective than many...

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools