Leg Day Go-Tos: Simple Exercises That Get the Job Done

Leg day doesn’t have to feel overwhelming or complicated to be effective. If you’re getting back into a routine or just want a solid lineup you can trust, having a few go-to movements makes that trip to the gym (or living room!) feel a little easier and predictable.

Below are reliable leg day exercises broken down by muscle group. You don’t need to do all of them in one workout—choose a few that fit your energy level, goals, and preferences!

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Quads

Leg extensions A great isolation exercise for targeting the front of the thighs. These are especially helpful for building strength without placing stress on the lower back.

Goblet squats Holding a weight close to your chest helps reinforce good squat form. This movement strengthens the quads while also engaging the core.

Leg press The leg press allows you to load the quads safely while controlling range of motion. It’s a solid option for building strength without balancing a barbell.

Lunges Lunges challenge balance and coordination while strengthening each leg individually. Add dumbbells in each hand to increase resistance.

Bulgarian split squats This single-leg exercise heavily targets the quads (and glutes) and requires stability. It’s challenging, but incredibly effective when done with control.

Hamstrings

Seated leg curl A focused movement that isolates the hamstrings. Great for targeting and building strength.

Good mornings This hinge-based exercise strengthens the hamstrings and lower back. Start light and focus on maintaining proper posture throughout the movement.

Kettlebell swings Swings are powerful, engaging the hamstrings while boosting heart rate. They’re excellent for strength and conditioning.

Romanian deadlifts (RDLs) RDLs emphasize the stretch and contraction of the hamstrings. Keep the movement slow and controlled for maximum benefit.

Glutes

Bulgarian split squats This movement also targets the glutes, along with the quads. Kill two birds with one stone!

Hip abduction Don’t overlook this one! This exercise strengthens the side glutes, which support overall lower-body function.

Romanian deadlifts (RDLs) In addition to hamstrings, RDLs engage the glutes. When doing these, think about squeezing at the top.

Hip thrusts One of the most effective exercises for glute activation and strength. Focus on controlled movement!

Calves

Seated or standing calf raises Best done with slow, controlled reps. They can be done with bodyweight or added resistance.

Toe jumps A plyometric option that builds calf strength and explosiveness. Keep reps short and focus on soft landings.

Calf extensions These are simple but effective when performed with intention. Don’t neglect getting that full range of motion!

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Leg day doesn’t need to be extreme to be effective. Choosing a few solid movements, focusing on form, and staying consistent will take you far. Support your body, move with purpose, and remember—progress comes from showing up, not doing everything perfectly.

I hope this has served you well!

Amber Dabney Smith

Your Three-Part Fitness Coach