The ONLY Leg Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions.

Due to the sheer amount of muscles in your lower limb, its easier to categorize your leg muscles into groups. The main muscle groups that make up your legs are your quadriceps, hamstrings, adductors (inner thigh), and calves. Here’s how to workout your legs:

1. Leg Press: 4 sets for 8-12 reps

2. Quad Extensions: 4 sets for 8-12 reps

3. Hamstring Curls: 4 sets for 8-12 reps

4. Hip Abductors: 2 sets for 8-12 reps

5. Hip Adductors: 2 sets for 8-12 reps

6. Elevated calf raises: 4 sets for 8-12 reps

Explanations on each Leg Exercise

Leg Press: 4 sets for 8-12 reps  

Begin by adjusting the seat and footplate on the leg press machine to align with your body. Sit on the machine with your back flat against the seat and place your feet hip-width apart on the lower half of the footplate. Grasp the handles for stability. In a controlled motion, push the footplate away by extending your knees, ensuring they don't lock out. Next, slowly lower the footplate back towards your body without letting it fully touch down. Once your muscles are fully stretched at the bottom of the repetition, explode the weight back up by straightening your legs. Make sure to keep your back straight the entire time.

Quad Extensions: 4 sets for 8-12 reps  

Begin by adjusting the machine seat and pad to align with your body, making sure your lower leg is parallel to the bar connecting the weight and padded bar. Sit on the machine with your back flat against the seat and secure your feet under the padded bar. Grasp the handles for stability. In a controlled manner, extend your legs, lifting the padded bar upward until your legs are fully extended. Pause briefly at the top, feeling the contraction in your quadriceps, before slowly lowering the bar back to the starting position. Keep constant tension throughout the movement, making sure to avoid setting the weight down between each repetition.

Seated Leg Curls: 4 sets for 8-12 reps  

DIRECTIONS: Start by adjusting the leg curl machine to ensure the padded lever is aligned with your lower legs. Sit on the machine with your back against the seat and your legs fully extended. Secure your lower legs under the padded lever. Grasp the handles for stability. In a controlled motion, flex your knees and curl the padded lever toward your buttocks, engaging your hamstrings. Hold the contraction briefly before slowly lowering the lever back to the starting position. Maintain a steady and controlled pace throughout the exercise.

Hip Abductors: 2 sets for 8-12 reps  

DIRECTIONS: To perform hip abductions using a machine, start by adjusting the equipment to fit your body comfortably. Sit on the machine with your back against the backrest and position your legs against the padded levers. Brace yourself with the handles provided. In a controlled motion, push your legs outward against the resistance, moving them away from each other. Pause briefly at the point of maximum abduction, feeling the contraction in your outer hip muscles. Slowly return your legs to the starting position

Hip Adductors: 2 sets for 8-12 reps  

DIRECTIONS:  Using a hip adductor machine, adjust the equipment to your body size. Sit on the machine with your back against the backrest and your legs positioned against the padded levers. Hold onto the handles for support. In a controlled manner, bring your legs toward each other against the resistance of the machine, squeezing your inner thighs. Pause momentarily at the point of maximum adduction, feeling the contraction. Slowly return your legs to the starting position. Focus on maintaining a steady pace and engaging the adductor muscles throughout the exercise. 

Elevated calf raises: 4 sets for 8-12 reps  

DIRECTIONS: Adjust the equipment to your body size. Regardless of whether you are performing sitting or standing calf raises, the most important thing is getting a full range of motion. At the lowest point, your heels should be BELOW your toes. At the highest point, you should be maximally “tiptoed” with your heels way ABOVE your toes. Maintain a consistent pace during the movement, briefly pausing at the top to fully engage your calf muscles.