Exercise library
upper legs exercises
227 upper legs exercises, each with a moving demo. Search by name, or narrow them down by muscle and equipment.
- 227Exercises
- 5Muscles
- 18Kinds of equipment
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About upper legs exercises
Upper-leg exercises train your quads, hamstrings, glutes and inner and outer thighs: the biggest muscles in your body. They drive walking, running, climbing and lifting.
All 227 upper legs exercises
227 exercises
Glutes (144)
- arms apart circular toe touch (male)
- assisted lying glutes stretch
- assisted lying gluteus and piriformis stretch
- band bent-over hip extension
- band hip lift
- band lying hip internal rotation
- band pull through
- band seated hip internal rotation
- band squat
- band squat row
- band step-up
- band stiff leg deadlift
- band straight back stiff leg deadlift
- barbell clean-grip front squat
- barbell deadlift
- barbell front chest squat
- barbell front squat
- barbell full squat
- barbell full squat (back pov)
- barbell full squat (side pov)
- barbell full zercher squat
- barbell glute bridge
- barbell glute bridge two legs on bench (male)
- barbell hack squat
- barbell high bar squat
- barbell jefferson squat
- barbell jump squat
- barbell lateral lunge
- barbell low bar squat
- barbell lunge
- barbell lying lifting (on hip)
- barbell narrow stance squat
- barbell one arm side deadlift
- barbell rack pull
- barbell rear lunge
- barbell rear lunge v. 2
- barbell romanian deadlift
- barbell seated good morning
- barbell single leg deadlift
- barbell speed squat
- barbell step-up
- barbell stiff leg good morning
- barbell sumo deadlift
- barbell zercher squat
- basic toe touch (male)
- bench hip extension
- bent knee lying twist (male)
- bodyweight drop jump squat
- cable deadlift
- cable pull through (with rope)
- cable standing hip extension
- curtsey squat
- dumbbell bench squat
- dumbbell clean
- dumbbell contralateral forward lunge
- dumbbell deadlift
- dumbbell lunge
- dumbbell one arm snatch
- dumbbell plyo squat
- dumbbell rear lunge
- dumbbell romanian deadlift
- dumbbell single leg deadlift
- dumbbell single leg deadlift with stepbox support
- dumbbell single leg squat
- dumbbell squat
- dumbbell step-up
- dumbbell stiff leg deadlift
- dumbbell straight leg deadlift
- dumbbell sumo pull through
- exercise ball hip flexor stretch
- exercise ball one leg prone lower body rotation
- exercise ball one legged diagonal kick hamstring curl
- flutter kicks
- forward lunge (male)
- frankenstein squat
- glute bridge march
- glute bridge two legs on bench (male)
- hands clasped circular toe touch (male)
- hands reversed clasped circular toe touch (male)
- hug keens to chest
- iron cross stretch
- jump squat
- jump squat v. 2
- kettlebell front squat
- kettlebell goblet squat
- kettlebell lunge pass through
- kettlebell pistol squat
- kettlebell swing
- kettlebell turkish get up (squat style)
- kneeling jump squat
- lever deadlift
- lever hip extension v. 2
- lever horizontal one leg press
- lever reverse hyperextension
- lever seated good morning
- low glute bridge on floor
- lunge with jump
- march sit (wall)
- monster walk
- one leg squat
- outside leg kick push-up
- pelvic tilt into bridge
- pike-to-cobra push-up
- potty squat with support
- push-up inside leg kick
- rear decline bridge
- resistance band hip thrusts on knees (female)
- reverse hyper extension (on stability ball)
- reverse hyper on flat bench
- rocking frog stretch
- roller hip lat stretch
- roller hip stretch
- seated glute stretch
- seated piriformis stretch
- single leg bridge with outstretched leg
- single leg squat (pistol) male
- sled 45 degrees one leg press
- sled 45в° leg press
- sled 45в° leg press (back pov)
- sled 45в° leg press (side pov)
- sled 45в° leg wide press
- sled closer hack squat
- sled hack squat
- sled lying squat
- smith bent knee good morning
- smith deadlift
- smith front squat (clean grip)
- smith full squat
- smith hack squat
- smith leg press
- smith low bar squat
- smith sprint lunge
- smith squat
- smith sumo squat
- spider crawl push up
- swimmer kicks v. 2 (male)
- tire flip
- trap bar deadlift
- twist hip lift
- walking lunge
- weighted cossack squats (male)
- weighted lunge with swing
- weighted squat
- weighted stretch lunge
Quads (44)
- all fours squad stretch
- assisted prone lying quads stretch
- backward jump
- balance board
- band one arm single leg split squat
- band single leg split squat
- barbell bench front squat
- barbell bench squat
- barbell clean and press
- barbell one leg squat
- barbell overhead squat
- barbell side split squat
- barbell side split squat v. 2
- barbell single leg split squat
- barbell split squat v. 2
- barbell squat (on knees)
- barbell squat jump step rear lunge
- barbell wide squat
- chair leg extended stretch
- dumbbell goblet squat
- dumbbell single leg split squat
- dumbbell step-up lunge
- dumbbell step-up split squat
- dumbbell supported squat
- farmers walk
- forward jump
- intermediate hip flexor and quad stretch
- lever alternate leg press
- lever leg extension
- lying (side) quads stretch
- quads
- quick feet v. 2
- resistance band leg extension
- sissy squat
- smith chair squat
- smith single leg split squat
- snatch pull
- split squats
- squat jerk
- squat on bosu ball
- squat to overhead reach
- squat to overhead reach with twist
- suspended split squat
- weighted sissy squat
Hamstrings (28)
- assisted prone hamstring
- barbell good morning
- barbell straight leg deadlift
- cable assisted inverse leg curl
- dumbbell lying femoral
- exercise ball seated hamstring stretch
- glute-ham raise
- hamstring stretch
- inverse leg curl (bench support)
- inverse leg curl (on pull-up cable machine)
- kettlebell hang clean
- kick out sit
- leg up hamstring stretch
- lever kneeling leg curl
- lever lying leg curl
- lever lying two-one leg curl
- lever seated leg curl
- power clean
- reclining big toe pose with rope
- runners stretch
- seated wide angle pose sequence
- self assisted inverse leg curl
- self assisted inverse leg curl
- self assisted inverse leg curl (on floor)
- single leg platform slide
- standing hamstring and calf stretch with strap
- standing single leg curl
- world greatest stretch
Adductors (inner thighs) (6)
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By equipment
Questions, answered
How many upper legs exercises are there?
The AltF Fitness library has 227 upper legs exercises, each with an animated demo, the muscle it targets and the equipment it needs.
Which muscles do upper legs exercises work?
They target the glutes, quads, hamstrings, adductors (inner thighs) and abductors (outer hips). Each muscle has its own page listing every exercise for it.
What are good upper legs exercises for beginners?
Beginner-friendly picks include all fours squad stretch, arms apart circular toe touch (male) and assisted lying glutes stretch. Start light, learn the movement, then add reps or load.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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