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Incorporating leg exercises into a comprehensive fitness routine is crucial to staying active, strong and independent. Leg exercises can help prevent injuries and improve overall health by maintaining mobility and working some of the largest muscles of the body. Strong legs are vital for weight-bearing and resistance exercises, which support bone, heart and overall health as you age.
With so many leg exercises to choose from, it can be difficult to know where to begin. Read on to learn about some of the best leg exercises you can do at any age, according to fitness experts.
The legs contain some of the largest muscles of the body and are typically described in two sections: the upper leg (above the knee) and the lower leg (below the knee). The main muscles of the upper leg include the hip flexors (including the psoas muscle), the quadriceps and the hamstrings, which line the femur (or thigh bone), and the main muscles of the lower leg include the gastrocnemius, tibialis anterior and soleus, which are responsible for moving the ankle and foot.
Located at the front of the upper leg, the quadriceps (or quad) is the most voluminous muscle in the body. It actually consists of four separate muscles: the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The quad is the only muscle in the body that extends, or straightens, the knees and the rectus femoris of the quad flexes, or bends, the hips. The quads are used during many daily activities including walking, standing, traversing stairs and getting up and down from a chair or toilet. The quads are also very important during sports that involve running, jumping or kicking.
The hamstrings are located opposite the quads on the underside of the thigh and consist of three muscles: the semimembranosus, semitendinosus and biceps femoris. The main function of the hamstrings is to flex the knee and assist in extending the hip. Together, the hamstrings and quadriceps help control leg movements and stabilize the body from the lower extremities to the pelvis. Both of these muscle groups need to be strong to maintain muscle balance, prevent injury and optimize leg performance.
The main (and largest) muscles of the lower leg include the gastrocnemius and soleus, which make up the bulk of the calf. While not as big as the quad or hamstrings, the gastroc and soleus are important in daily life. For example, they connect to the foot and ankle, which enhances stability and balance, and they work to keep you upright and moving. They connect and form the achilles tendon and serve a crucial role in generating power and stability for all lower extremity movements and activities.
There are many benefits to maintaining strong leg muscles. “Leg exercises can help to prevent injuries by strengthening the muscles in the legs, resulting in more stable joints and better overall balance,” explains Daniel Giordano, a doctor of physical therapy and chief medical officer of Bespoke Treatments Physical Therapy in New York. “Strong legs can enhance athletic performance and are essential for sports and physical activities.”
According to Dr. Giordano, the five main benefits of performing leg exercises include:
Leg exercises should be performed regularly, but rest is also important. “You should exercise your legs at least two to three times a week, with at least one day of rest in between sessions,” says Dr. Giordano. “The rest day allows your muscles time to recover and repair, which is important for muscle growth and strength,” he adds. The National Strength and Conditioning Association advises that rest and recovery are vital components of any strength training routine because training without rest could result in chronic fatigue, a decrease in performance and potential injury.
As with any type of exercise, leg exercises may pose some risks. In fact, according to a 2016 National Health Statistics Report by the Centers for Disease Control and Prevention (CDC), 42% of all sports-related injuries occur in the lower extremities[1]National Health Statistics Report (2016). CDC. Accessed 1/29/2023. . While leg exercises, when performed properly, aren’t usually the cause of these injuries, performing exercises or activities that exceed your fitness level or without a foundation of strength and fitness can lead to injury.
The best ways to avoid injury while performing leg exercises include making sure you’re only performing exercises and using weights that are appropriate for your fitness level, warming up properly and remaining mindful of your position and form. If you’re new to leg exercises, it can be helpful to seek guidance regarding proper form from a fitness professional, such as a personal trainer or physical therapist.
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When it comes to leg exercises, proper body mechanics can make all the difference, enhancing results while also helping prevent injuries, according to Dr. Giordano, who recommends keeping the following guidelines in mind as you begin a leg strengthening program:
Below are 10 exercises to help you strengthen your legs safely and effectively, according to Dr. Giordano. Keep in mind that each exercise can be modified by a fitness professional to be either more challenging or easier, as needed.
If you have any medical conditions or physical limitations, consult with your health care provider or physical therapist before embarking on a new exercise routine. It’s also important to trust your body. If something hurts or doesn’t feel right, don’t do it. A professional who knows you and your unique medical history can help you modify exercises appropriately.
Squats strengthen the quads, hamstrings, glutes and lower back, improve overall leg and core strength, and help with balance and stability.
Lunges strengthen the quads, hamstrings, glutes and calf muscles in addition to improving balance, stability and core strength.
Deadlifts work the glutes, hamstrings, lower back and core. They can improve overall leg and core strength, as well as enhance balance and stability. This example uses a barbell, but you can also hold a broomstick to focus on form before adding the appropriate resistance for your fitness level.
Step-ups work the quads, glutes and hamstrings. They can also improve balance, stability and overall leg strength and mimic important activities of daily living, such as navigating stairs.
Box jumps are plyometric exercises (movements that exert maximum muscular force in short intervals of time) that work the quads, glutes and calf muscles. They can improve explosive leg power, meaning the ability to produce maximum effort, high velocity movements that allow you to jump, leap and sprint, as well as enhance cardiovascular fitness. Jumping exercises should only be performed if you already have a solid foundation of leg strength and completed a dynamic warmup, such as heel raises, step ups, lunges or hops in place first.
Bulgarian split squats work the quadriceps, glutes and hamstrings. They can improve balance, stability and single-leg strength.
Calf raises strengthen the calf muscles. They can improve ankle stability as well as overall leg strength.
Bridges strengthen the glutes and lower back, as well as improve core stability and help maintain balance and stability.
An advanced exercise, single-leg squats work the quadriceps, glutes and hamstrings. They improve balance, stability and single-leg strength.
“This is my favorite leg exercise because it works the entire lower body,” says Dr. Girodano. It strengthens the core, quads, glutes, hamstrings and calf muscles. It can improve overall strength, cardiovascular fitness and help with balance and stability. Most of the exercises listed are vertical movements, where the body goes up and down using the hip and leg muscles. The sled push requires horizontal translation (sliding across the ground) of a heavy object, so it works the muscles in a different way. The sled adds resistance on a new plane of movement, and requires you to use your leg muscles differently than you would in a squat or bridge. Because not everyone has a sled handy, you can try pushing any heavy object that can slide easily along the floor.
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The best way to learn more about leg exercises—including which ones suit your unique needs and fitness level—is to consult with a specialist, such as a physical therapist or experienced personal trainer, says Dr. Giordano. A trained fitness specialist can help you design a lower extremity strengthening plan that encompasses all of the muscles of the legs and teaches you how to load and progress your workouts over time. Progressive strengthening is the most effective way to build muscle.
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Rachel Tavel is a doctor of physical therapy, certified strength and conditioning specialist and writer. She works as a physical therapist in an outpatient orthopedic physical therapy setting and as a freelance writer. Tavel is a regular contributor to Men's Health, for which she has a recurring series called "Your Personal PT." Her writing has also appeared in Runner's World, SELF, Bustle, HuffPost and Bicycling magazine. She recently co-wrote a book, Stretch Yourself Healthy. Tavel is passionate about sharing her expertise with others so that people can gain a better understanding of their bodies while learning how to treat and prevent pain.
Dummy Load Cell Dr. Neel Raval is a board-certified sports medicine physician with Providence Health Services in Los Angeles. Dr. Raval's expertise lies in the conservative, non-surgical management of musculoskeletal and orthopedic conditions, including those that are acute, chronic or injuries resulting from overuse. He makes extensive use of ultrasound technology, both as a diagnostic tool as well as to perform ultrasound-guided injections into a variety of joints and soft tissues. Dr. Raval has experience with corticosteroid (cortisone) injections, viscosupplementation (hyaluronic acid) injections and biologic injections, such as platelet-rich-plasma (PRP). Additionally, Dr. Raval has served as a sideline sports physician for teams ranging from the professional and Division I collegiate levels to the high school level. While Dr. Raval's goal is to help patients avoid surgery, he has an advanced understanding of surgical indications, which allows him to provide appropriate guidance to all of his patients. In his personal time, Dr. Raval enjoys playing and watching basketball, traveling, trying out the latest restaurants in Los Angeles, hiking and spending time with his family.