Best Leg Exercises for Strength & Muscle Growth

Building stronger, more muscular legs takes more than repeating squats every leg day. The best leg exercises include squats, Romanian deadlifts, lunges, leg presses and calf raises because they train different muscles and movement patterns throughout your lower body.

Whether you're lifting at the gym or training at home, choosing the right combination of exercises can help you build strength, increase muscle size and improve everyday movement.

TL;DR: Best Leg Exercises at a Glance

• Best overall: Barbell squats for quadriceps and glute strength.

• Best for hamstrings: Romanian deadlifts and leg curls.

• Best for quads: Leg press and leg extensions.

• Best for single-leg strength: Bulgarian split squats and lunges.

• Best for glutes: Hip thrusts.

• Best for calves: Standing calf raises.

For a balanced leg workout, combine a squat movement, a hip-hinge exercise, a single-leg exercise and targeted muscle work. You don't need all ten exercises in one session.

What Are the Best Leg Exercises for Strength and Muscle?

The best exercises for legs are those that effectively train your quadriceps, hamstrings, glutes and calves while allowing you to increase resistance over time.

Compound exercises, such as squats and lunges, work several muscle groups together. Isolation exercises, including leg curls and leg extensions, help you target muscles that may need additional attention.

The right combination depends on your training experience, available equipment and whether your main goal is strength, muscle growth or general fitness.

10 Best Leg Exercises to Build Strength and Muscle

These leg day exercises cover the major lower-body muscle groups. Each movement has a specific purpose, so focus on choosing exercises that complement one another rather than adding unnecessary volume.

1. Barbell Squats

Best for: Overall leg strength, quadriceps and glute development.

Barbell squats are one of the most effective compound leg exercises. They allow you to progressively increase resistance while training several major lower-body muscles.

How to perform:

1. Position a barbell securely across your upper back using a suitable squat rack.

2. Stand approximately shoulder-width apart, with your toes turned slightly outward.

3. Brace your core and bend your hips and knees to lower into a squat.

4. Descend as far as you can while maintaining control and a stable position.

5. Push through your feet to return to standing.

Recommended: 3–4 sets of 5–8 reps for strength-focused training, or 6–12 reps for muscle growth.

Orbit Tip: Start with a manageable weight and focus on consistent squat depth before increasing the load. A properly adjusted squat rack or power rack with suitable safety supports can make barbell training more practical.

2. Romanian Deadlifts

Best for: Hamstring strength, glute development and hip-hinge training.

Romanian deadlifts target the muscles along the back of your legs. Unlike squats, which involve substantial knee bending, this exercise emphasises movement at the hips.

How to perform:

1. Stand with a barbell or dumbbells in front of your thighs.

2. Keep your knees slightly bent and your core braced.

3. Push your hips backwards while lowering the weight close to your legs.

4. Stop when you feel a comfortable hamstring stretch without losing spinal control.

5. Drive your hips forward to return to standing.

Recommended: 3 sets of 6–12 reps.

Orbit Tip: Avoid turning the movement into a squat. Keep the weights close to your body and focus on moving your hips backwards.

3. Bulgarian Split Squats

Best for: Single-leg strength, quadriceps and glutes.

Bulgarian split squats challenge each leg individually, making them useful for improving unilateral strength and identifying differences between sides.

They also provide a demanding lower-body workout without requiring the heavy loads used in traditional barbell squats.

How to perform:

1. Stand in front of a stable bench or elevated platform.

2. Place one foot behind you on the platform.

3. Keep most of your weight on your front leg.

4. Bend your front knee and lower your body under control.

5. Push through your front foot to return to the starting position.

Recommended: 3 sets of 8–12 reps per leg.

Orbit Tip: Begin with bodyweight until you feel stable. Once comfortable, add dumbbells for extra resistance.

4. Leg Press

Best for: Quadriceps development and supported lower-body strength training.

The leg press is an effective alternative to barbell squats when you want to challenge your legs without balancing a barbell across your shoulders.

Because the machine provides support, you can focus on controlled knee and hip extension.

How to perform:

1. Sit in the machine with your back supported.

2. Position your feet approximately shoulder-width apart on the platform.

3. Release the safety mechanism according to the machine instructions.

4. Lower the platform by bending your knees while keeping your lower back supported.

5. Push through your feet to extend your legs without forcefully locking your knees.

Recommended: 3 sets of 8–12 reps.

Orbit Tip: Avoid lowering the platform so far that your pelvis lifts or your lower back rounds. Controlled repetitions are more valuable than adding weight you cannot manage.

Explore Orbit Fitness's commercial strength equipment for leg-training machines and other resistance equipment.

5. Walking Lunges

Best for: Lower-body coordination, balance and unilateral strength.

Walking lunges train your quads and glutes while requiring each leg to support your body through a controlled stepping movement.

They are particularly useful when you want a leg exercise that translates well to everyday activities.

How to perform:

1. Stand upright with your feet hip-width apart.

2. Step forward and lower your body by bending both knees.

3. Keep your front foot planted and your torso controlled.

4. Push through your front foot and bring your back leg forward.

5. Repeat on the opposite side.

Recommended: 2–3 sets of 8–12 reps per leg.

Orbit Tip: Start with bodyweight lunges. Add dumbbells once you can maintain your balance and control throughout each repetition.

6. Goblet Squats

Best for: Beginners, home leg workouts and learning squat technique.

Goblet squats are a practical option for anyone who wants to strengthen their legs without a barbell setup.

Holding a dumbbell or kettlebell in front of your chest provides resistance while encouraging an upright torso.

How to perform:

1. Hold a dumbbell vertically at chest height.

2. Stand with your feet approximately shoulder-width apart.

3. Brace your core and lower into a comfortable squat.

4. Keep the weight close to your chest.

5. Push through your feet to stand.

Recommended: 3 sets of 8–12 reps.

Orbit Tip: Goblet squats are a useful starting point before progressing to heavier barbell movements. Browse Orbit's dumbbells and dumbbell sets to find weights suited to your training level.

7. Leg Extensions

Best for: Isolating the quadriceps.

Leg extensions target the quadriceps through knee extension. They complement compound exercises by allowing you to train your quads without adding substantial work for your glutes or hamstrings.

How to perform:

1. Adjust the machine so your knees align with its pivot point.

2. Position the lower-leg pad comfortably above your ankles.

3. Extend your knees to lift the weight.

4. Pause briefly near the top.

5. Lower the weight slowly to the starting position.

Recommended: 2–3 sets of 10–15 reps.

Orbit Tip: Choose a weight you can control throughout the movement. Avoid swinging the weight or forcing your knees beyond a comfortable range.

8. Leg Curls

Best for: Hamstring isolation and balanced leg development.

Leg curls train the hamstrings through knee flexion, making them a useful addition to Romanian deadlifts.

Including both movements allows you to train the hamstrings through different actions.

How to perform:

1. Adjust the seated or lying leg curl machine to fit your body.

2. Position the pad against your lower legs according to the machine design.

3. Bend your knees to move the weight through a comfortable range.

4. Pause briefly at the end of the movement.

5. Return slowly without allowing the weight stack to drop.

Recommended: 2–3 sets of 10–15 reps.

Orbit Tip: Keep your hips stable and avoid using momentum to move the weight.

9. Hip Thrusts

Best for: Glute strength and muscle growth.

Hip thrusts emphasise hip extension, making them particularly useful for developing the glute muscles.

They can be performed using bodyweight, a dumbbell or a padded barbell, depending on your experience and equipment.

How to perform:

1. Sit on the floor with your upper back supported against a stable bench.

2. Bend your knees and place your feet flat on the floor.

3. Position the resistance securely across your hips if using weights.

4. Drive through your feet to raise your hips.

5. Finish with your torso and thighs approximately aligned, without excessively arching your lower back.

Recommended: 3 sets of 8–12 reps.

Orbit Tip: Keep your ribs controlled and focus on extending through your hips rather than your lower back.

10. Standing Calf Raises

Best for: Calf strength and lower-leg muscle development.

Standing calf raises primarily target the gastrocnemius, with assistance from the soleus.

They are easy to overlook, but direct calf training helps make your lower-body routine more complete.

How to perform:

1. Stand upright with your feet approximately hip-width apart.

2. Hold a stable support if needed.

3. Raise your heels by pushing through the balls of your feet.

4. Pause briefly at the top.

5. Lower your heels slowly.

Recommended: 3 sets of 12–20 reps.

Orbit Tip: Avoid bouncing through repetitions. Once bodyweight calf raises become easy, add resistance using dumbbells or a suitable calf-raise machine.

Which Leg Exercises Are Best for Strength vs Muscle Growth?

Many of the same leg exercises can improve both strength and muscle size. The main difference is how you structure your training.

Strength-focused training generally places greater emphasis on heavier resistance and lower repetition ranges. Muscle-building training, also called hypertrophy training, can use a wider range of repetitions, provided the sets are sufficiently challenging.

These are practical programming guidelines, not fixed rules.

For example, a strength-focused leg session might begin with heavy barbell squats followed by Romanian deadlifts. A muscle-building session may include squats, leg presses, leg curls and calf raises to distribute work across different muscles.

Research from the American College of Sports Medicine supports progressive resistance training for improving strength and muscle size, with heavier loads particularly beneficial for maximal strength.

Whichever approach you choose, consistent progression matters. Our guide to progressive overload explains how to increase the training challenge over time without sacrificing technique.

How Many Leg Exercises Should You Do per Workout?

For most people, four to six well-chosen leg exercises are enough for a complete session. Beginners may need fewer, while experienced lifters can adjust their training volume based on their goals and recovery.

Rather than trying every exercise, build your workout around these movement patterns:

• Squat pattern: Barbell squats, goblet squats or leg press.

• Hip hinge: Romanian deadlifts.

• Single-leg movement: Lunges or Bulgarian split squats.

• Isolation exercise: Leg curls or leg extensions.

• Calf training: Standing calf raises.

Example Leg Day Workout for Muscle Growth

Rest approximately 2–3 minutes between demanding compound sets and 1–2 minutes between isolation sets, adjusting as needed to maintain performance.

Start with a lighter warm-up and a few practice sets before your heavier exercises. The working weights should feel challenging without causing your technique to break down.

Can You Build Strong Legs at Home Without Gym Machines?

Yes. You can build leg strength and muscle at home using bodyweight exercises, dumbbells, kettlebells or resistance bands.

The key is choosing exercises that remain challenging as you improve.

For example, goblet squats can replace barbell squats, dumbbell Romanian deadlifts can train your hamstrings, and reverse lunges can provide unilateral leg work.

If you're deciding between equipment types, our free weights vs machines guide explains the benefits and limitations of each approach.

If you're starting with limited equipment, a pair of adjustable dumbbells can support several effective lower-body movements. You can also learn how to build muscle with dumbbells only by choosing challenging exercises and increasing resistance as you progress.

For a complete home-based session, explore Orbit Fitness's lower-body home gym workout routine.

What Are the Most Common Leg Training Mistakes?

Even the best leg workout exercises are less effective when your training lacks consistency or progression.

1. Training only your quadriceps

Squats and leg presses are useful, but your hamstrings and calves also need attention. Include a hip-hinge movement and targeted exercises to create a more balanced routine.

2. Increasing weight before mastering technique

Lifting heavier isn't always better. If your range of motion or control deteriorates, reduce the load and rebuild your technique.

3. Changing exercises every session

Variety can keep training interesting, but constantly switching movements makes progress harder to track. Keep your main exercises consistent long enough to improve them.

4. Ignoring recovery

Muscles need time to recover from challenging resistance training. Adjust your training frequency and volume according to your performance, soreness and overall recovery.

5. Doing too much in one workout

More exercises don't automatically produce better results. Focus on quality working sets and gradual progression rather than adding movements simply to make your session longer.

Frequently Asked Questions About Leg Exercises

Are squats the best leg exercise?

Squats are among the best leg exercises for developing quadriceps and glute strength. However, they don't train every lower-body muscle equally, so combining squats with Romanian deadlifts, leg curls and calf raises creates a more balanced routine.

What are the best leg exercises for beginners?

Goblet squats, bodyweight lunges, supported split squats and calf raises are useful beginner leg exercises. Start with manageable resistance, learn the movement patterns and gradually increase the challenge as your technique improves.

Are lunges better than squats for building legs?

Neither exercise is universally better. Squats are particularly useful for developing bilateral lower-body strength, while lunges challenge each leg individually and place greater demands on balance and coordination. Both can contribute to muscle growth.

How often should you train legs to build muscle?

Training your legs around twice per week is a practical starting point for many people. Your ideal frequency depends on your total training volume, experience and recovery. Allow enough time between demanding sessions to maintain good performance.

Can you build bigger legs with dumbbells only?

Yes. Dumbbell squats, Romanian deadlifts, lunges and Bulgarian split squats can build leg muscle when performed with sufficient resistance and progressive overload. As you become stronger, you may need heavier dumbbells or more challenging exercise variations to keep progressing.

What are the best inner leg exercises?

Sumo squats, lateral lunges and hip adduction exercises can help train the inner-thigh muscles, known as the hip adductors. Dedicated adductor machine exercises are useful when you want to target these muscles more directly.

Build Stronger Legs With Orbit Fitness

The best leg exercises are the ones you can perform safely, consistently and progressively. Whether your goal is stronger squats, bigger quads or better overall lower-body fitness, a balanced routine will take you further than relying on one movement alone.

You don't need every machine in the gym to make progress. Start with the equipment that suits your goals, space and experience, then build your setup as your training develops.

At Orbit Fitness, we help Australians find practical strength-training equipment for home gyms and commercial facilities. Explore our range of barbells, or visit one of our Western Australian stores for advice on choosing the right equipment for your training.