Leg strengthening exercises

Whether it’s for running, sports, or just keeping healthy – strong legs benefit us well into old age and keeping them in tip-top condition is crucial.

We’ve curated our top leg strengthening exercises designed to work all parts of your leg, from calf to glute, using a mixture of kettlebells, your bodyweight, and dumbbells.

Leg strengthening workout plan

Unless otherwise specified, aim for 5 sets of 12-15 reps per exercise.

Calves

Before you get started, warm up to stretch your calves and reduce the risk of injury. For an effective warm-up, view our ‘Calf Stretches’ guide.

Working your calves involve a mix of isolation work (like calf raises), compound movements (like single-leg squats), and plyometric exercises (like box jumps).

• Box Jumps

• Lunges

• Farmer’s Walks (on tiptoes)

• Calf Raises

• Incline Calf Stretches

Quads, hamstrings and glutes

For strong quads and glutes, we favour compound exercises, like the squat or deadlift, as a way of building strength and muscle in a relatively short space of time.

• Barbell Squats

• Goblet Squats

• Bulgarian Split Squat

• Deadlifts

• Romanian Deadlifts

For a less intense workout, or if you have limited access to equipment, you can sub bodyweight squats in for any weighted squats. Supplement your squats with:

• Wall-Sits

• Glute Bridges

Adductors (inner thigh)

Targeting your adductors can be done without the use of equipment, but you can introduce resistance bands to make these movements harder.

• Lateral Lunges

• Glute Kickbacks

• Jumping Jacks

Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly personal trainers at your local Gym are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.