Top 8 Leg Exercises for Men- Effective!

Your fitness is complete with a set of powerful legs composed of well-developed quadriceps, hamstrings, and glutes.


Your fitness is complete with a set of powerful legs composed of well-developed quadriceps, hamstrings, and glutes. To gain great leg muscle, you'll need a sensible routine of leg exercises for men. 

Although lower body exercises don’t deliver the instant results like an upper body pump session, you can see changes in the long term.

Our lower body has lots of muscles, so it's critical to vary your leg muscles workout and grow your legs holistically. You should include leg strengthening exercises as well as leg exercises with weights in your regime.

In this blog, our fitness trainers will cover several leg exercises for men, ranging from single-joint to multi-joint motions. You can do these leg exercises for men at home.

Let’s go through the 8 best leg workouts for men!

Best leg exercises for men

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Best leg exercises for men

1) Front Squat with a Barbell

The front squat focuses the quadriceps more than the back squat while putting less strain on the knees and lower back.

Equipment: A barbell or a dowel and squat rack. 

front squat leg exercises for me


  • Reach the rack with the bar at chest level. 
  • Place your fingers just beneath the bar, a little wider than shoulder-width apart, to maintain a clean grip. As you proceed, leave all or just a few fingers in that position. 
  • Raise your hands and elbows until your upper arms are almost parallel to the floor. 
  • Step back from the rack with the barbell on your shoulder. Keep your core tight.
  • Sit your hips back, bend your knees, and push them out to drop into the squat. 
  • Maintain an upright posture and a firm core throughout the action until your thighs are almost parallel to the ground.
  • Squeeze your glutes to stand up to the starting position.
  • Do about three to four sets, pausing for roughly a minute between sets.

Tip: Begin with your heaviest weights and reduce the weight with repetitions.

2) Split Squat Bulgarian

The Bulgarian split squat is among the best leg workouts for men and a must-do in any strong leg day regimen.

They are as efficient as back squats while less pressuring the lower back. This one-sided exercise improves core strength and stability and helps to avoid muscular imbalances.

Equipment: A bench, ottoman, or similar sturdy structure between 17 and 18 inches in height.

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Bulgarian split squat leg exercises for men


  • Turn back from the bench. Place one foot upon that bench behind you. Check that your standing leg's knee is not stiff.

  • Bend your knees and down your standing leg until your thigh is parallel to the floor.

  • Straighten to the starting posture by squeezing your quadriceps and glutes.

  • Do three to four sets of 10 to 12 repetitions on each leg, resting for roughly a minute between sets.

3) Hip Thrust with a Barbell

The posterior chain is your next stop. This is among the leg strengthening exercises.

that target your glutes and hamstrings to solidify your buttock. 

hip thrust with barbell leg exercises for men


  • Lay on the ground with your back against a gym bench's long edge and your feet firmly on the floor. 
  • Place a barbell across your waist and your shoulder blades on the pad of the bench

  • Tighten your core and press through your heels to elevate your hips upwards in the air. Maintain your chin tucked to avoid excessive back arching.

  • Compress your glutes at the peak of the exercise, then carefully descend your buttocks a few inches up from the floor

  • Complete a minimum of three sets of eight to ten repetitions, resting for one minute between sets.

4) Leg Press

Leg presses are ideal for persons who don’t prefer leg exercises with weights on their shoulders. The leg press machine allows you to balance your weight appropriately without injuring or straining your knees.

leg press leg muscles workout


  • Rest on the weight bench with your back flat on the pad and your feet shoulder-width apart.

  • Descend the platform while bending at the hips and knees to a 90-degree angle.

  • Revert to the starting posture while keeping the knee and hip joints slightly bent at all times.

  • Do 3–4 sets of 10–12 repetitions, resting for around 1 minute between sets.

5) Romanian Deadlift

The Romanian deadlift (RDL) is among the classic leg exercises for men that strengthen the posterior chain.

Unlike squats, which provide a large load on the anterior area of the knees, the RDL puts most of the physical strain on the muscles that extend the hip and knee from the back.

romanian deadlift leg exercises for men


  • Position yourself with your feet hip-width apart and your knees mildly bowed.  Grip a barbell firmly with your hands facing down and about shoulder-width apart. You can also use dumbbells.

  • Lift your chest and down your shoulder blades to keep your spine extended. 
  • Lower the barbell to the floor while maintaining a long and straight back. Lower until you feel tightness in the back of your thighs, which is usually at knee height.

  • Return to a standing position by pressing both heels into the floor, pressing the hips forward, and pulling back on the knees while maintaining a long spine. Throughout the action, keep your knees slightly bent.

  • Complete three sets of eight to ten repetitions, resting for one minute between sets.

Tips: Rather than placing your barbell on the floor, use a squat rack to raise it to thigh-to-waist height.

6) Goblet Squat

You must train all parts of your upper legs to get strong, muscular thighs. This includes the muscles on the inner and outside of your thighs. Dumbbell/weighted goblet squats are excellent for working the muscles in your inner thighs. You'll need to wear your socks for this.

goblet squat leg exercises with weights


  • Grab a dumbbell or weight and place it in the middle of your chest, holding it with both hands.

  • Place your feet slightly wider than hip-width apart. Put all of your weight on one leg. Sliding will be done by the other.

  • Drop into a squat position. However, your weight will be on the non-sliding leg as you move. The slider will emerge from your body's side.

  • To return, concentrate on pressing your inner thighs together. 
  • On each leg, repeat 10 to 12 times for two sets.

7) Walking Lunges

Walking lunges are really efficient and simple leg exercises for men at home. It works almost every major muscle in your lower body. The walking portion of the activity engages your core, that keeps your upper body upright and balanced.

walking lunges


  • Stand with your feet hip-width apart, your pelvis tucked in, and your core tight. 
  • Take a large step forward with your right leg. Then bend your knees to lower your torso until both knees are at a 90-degree angle and your front thigh is parallel to the ground.

  • Push up from the back of your left foot and instantly step into another lunge, repeating the previous cycle. 

  • Do three sets of ten repetitions per leg.

8) Hip Band Ladder

Finish the ultimate leg exercises for men with an enormous calorie burn. It's time to train the abductor muscles on the outside of your thighs. This is a weightless workout that just requires a resistance band.

hip band ladder leg exercises for men


  • Get your resistance band and hook the bottom of the band around your feet, toes facing straight forward. The band's top should loop around the outside of your upper arms. 
  • Keep your hands under your chin, holding the band, and scoop the band out around your elbows, which should be perpendicular to your body.

  • Take one step to the left while keeping the bands beneath your feet. After that, take one step to the right.

  • Repeat, but this time take two steps to the left and two steps to the right. Repeat the steps in either direction, adding by one each time, until you have a ladder of ten going both ways.

  • Examine your form to ensure that your toes are not sticking out.

Wrap up

So, these are our best leg workouts for men. Choose according to your requirements. To get personalized leg exercises for men at home and lower body exercises, consult our trainers!