Upper Leg Exercises

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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



Butt/Hips, Legs - Thighs

Dumbbells, Raised Platform/Box

TRX ® Suspended Lunge



Abs, Butt/Hips, Legs - Thighs

TRX

Dumbbell Front Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Inverted Flyers



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Barbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Bodyweight Squat



Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Glute Activation Lunges



Abs, Butt/Hips, Legs - Thighs

No Equipment

Mountain Climbers



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Partner Assisted Bodyweight Squats



Abs, Butt/Hips, Legs - Thighs

No Equipment

Supine Hip Flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

Agility Ladder: Lateral Shuffle



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Ladder

Alternate Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

BOSU® Lateral Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Box Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Childs Pose



Abs, Back, Butt/Hips, Legs - Thighs

No Equipment

Forward Cone Jumps



Butt/Hips, Legs - Thighs

Cones

Forward Lunge



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Hexagon Drill



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

Cones

Jump and Reach



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Kneeling TA Stretch



Butt/Hips, Legs - Thighs

No Equipment

Lateral Cone Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Cones

Leg Crossover Stretch



Butt/Hips, Legs - Thighs

No Equipment

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

Single Arm Barbell Jammer



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Barbell

Single Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Single Leg Squat



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Standing Gate Openers (Frankensteins)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Standing Hamstrings Curl



Abs, Legs - Thighs

Resistance Bands/Cables

Standing Leg Extension



Abs, Legs - Thighs

Resistance Bands/Cables

Standing Triangle Straddle Bends



Back, Butt/Hips, Legs - Thighs

No Equipment

Sumo Rotational Squats



Butt/Hips, Legs - Thighs

No Equipment

Supine 90-90 Hip Rotator Stretch



Butt/Hips, Legs - Thighs

No Equipment

TRX ® Hamstrings Curl



Butt/Hips, Legs - Thighs

TRX

Warrior I



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Bear Crawl



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

No Equipment

Barbell High Back Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Hip Rotations (Push-up Position)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Squat Jumps



Butt/Hips, Legs - Thighs

No Equipment

Dumbbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Lunge with Elbow Instep



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

BOSU® Squat Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Stability Ball Hamstring Curl



Butt/Hips, Legs - Thighs

Stability Ball

Hip Hinge



Butt/Hips, Legs - Thighs

Barbell

Barbell Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Barbell Jammers



Abs, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Barbell Push Press



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Cycled Split-Squat Jump



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Forward Linear Jumps



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Forward Lunge with Arm Drivers



Abs, Butt/Hips, Legs - Thighs

No Equipment

Kneeling Hip-flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

Lateral Hurdle Run



Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Hurdles

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Lateral Shuffles



Butt/Hips, Legs - Thighs

Cones

Lateral Zig Zags



Legs - Calves and Shins, Legs - Thighs

Cones

Lunge with Overhead Press



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Modified Hurdler's Stretch



Legs - Thighs

No Equipment

Overhead Medicine Ball Slams



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Plank with Knee Drag



Butt/Hips, Legs - Thighs

No Equipment

Prone (Lying) Hamstrings Curl



Legs - Thighs

Resistance Bands/Cables

Reverse Medicine Ball Throw



Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Seated Butterfly Stretch



Legs - Thighs

No Equipment

Seated Leg Press



Butt/Hips, Legs - Thighs

Weight Machines / Selectorized

Seated Side-Straddle Stretch



Abs, Back, Legs - Thighs

No Equipment

Seated Straddle Stretch



Back, Legs - Thighs

No Equipment

Seated Straddle with Side Reaches



Abs, Back, Legs - Thighs

No Equipment

Seated Toe Touches



Legs - Calves and Shins, Legs - Thighs

No Equipment

Side Lying Hip Adduction



Butt/Hips, Legs - Thighs

No Equipment

Side Lying Quadriceps Stretch



Legs - Thighs

No Equipment

Squat Jump



Butt/Hips, Legs - Thighs

No Equipment

Stability Ball Wall Squats



Butt/Hips, Legs - Thighs

Stability Ball

Standing Hip Adduction



Abs, Butt/Hips, Legs - Thighs

Resistance Bands/Cables

Standing Lunge Stretch



Butt/Hips, Legs - Thighs

No Equipment

Supine Hamstrings Stretch



Legs - Calves and Shins, Legs - Thighs

No Equipment

Supine IT Band Stretch



Legs - Thighs

No Equipment

Thomas Stretch



Butt/Hips, Legs - Thighs

No Equipment

TRX ® Hip Press



Back, Butt/Hips, Legs - Thighs

TRX

Walking Lunges with Twists



Abs, Butt/Hips, Legs - Thighs

Medicine Ball