Quick answer: A useful leg plan can combine a squat pattern, a hip hinge and suitable single-leg or accessory work. Choose a manageable selection from these ten options rather than doing the entire list.
Best 10 Leg Exercises: Squats, Hinges and Single-Leg Work
Training · 26 October 2026
How to use this guide
Choose a few exercises that fit an existing plan. Keep the first trial light, learn the setup and use a comfortable controlled range. These are general adult training options, not an injury rehabilitation prescription. Stop for pain or unusual symptoms and seek suitable advice.
The exercise menu
Here, "best" means useful options with distinct roles, not a research-proven ranking. Selection depends on your goal, ability, available instruction and a comfortable movement. The ACE exercise library offers demonstrations; use qualified coaching for unfamiliar setups. ACSM's 2026 guidance stresses consistency and individualisation rather than one required tool.
1. Goblet Squat
Role: Squat pattern. Hold a manageable weight close and squat to a depth you can control with feet secure.
Check: Use body weight or a support first if needed.
2. Barbell Back Squat
Role: Loaded squat. Learn the rack height, bar placement and safeties before loading. Use a comfortable stance and controlled depth.
Check: Get qualified instruction; do not test a maximum to learn the setup.
3. Leg Press
Role: Supported knee-dominant option. Set the seat and safety release, then press through a range you can control without the pelvis lifting off the pad.
Check: Do not bounce at the bottom or assume every machine uses the same setup.
4. Romanian Deadlift
Role: Hip hinge. Keep a soft knee bend and move the hips back while holding the weight close. Stop the descent before you lose trunk control.
Check: The floor is not a required endpoint.
5. Hip Thrust
Role: Hip extension. Secure the bench or machine and use suitable padding. Lift and lower with control.
Check: Do not force the top by overextending the lower back.
6. Static Lunges
Role: Split-stance strength. Choose a stable split stance and lower through a comfortable range; use support when learning.
Check: Balance should not force a heavy load or a painful knee path.
7. Reverse Lunges
Role: Stepping single-leg option. Step back under control and keep space clear. Begin without weights if necessary.
Check: Shorten the step or use support if balance limits control.
8. Step-Ups
Role: Single-leg step pattern. Use a stable low platform and drive through the working leg. Lower slowly.
Check: Do not choose a height that forces a jump or push from the trailing foot.
9. Seated Leg Curl
Role: Knee-flexion accessory. Align the machine and secure pads according to its instructions. Curl without lifting out of the seat.
Check: Reset if a pad presses uncomfortably or the path does not fit.
10. Standing Calf Raise
Role: Ankle accessory. Use a stable setup and raise and lower with control through a comfortable range.
Check: Avoid bouncing or using a step without secure support.
Choose movement roles, not ten hard exercises
A beginner might use a goblet squat, a light taught hinge and a supported single-leg movement, with accessories added only when useful. Another person may use leg press and leg curl because those fit their program better. Calf raises do not replace squats, and squats do not make every hinge unnecessary. Start gradually and consider running or sport workload too.
Sets, effort and progression
The NHS gives eight to twelve repetitions as a general strength-training example and advises gradual progression. That is not a rigid range for every movement: holds, carries and skill practice use different measures. Start with a manageable amount, leave repetitions in reserve while learning and record the actual work. Add difficulty only when the setup and control are repeatable. You do not need momentary failure on every set.
The takeaway
Keep the movement, setup, load and repetitions comparable from one session to the next. If equipment is busy, substitute for the same role, then record the change instead of treating different weights as a direct comparison. A shorter repeatable routine is more useful than a long list you cannot perform well.
Questions people ask
Should I do every exercise in this list?
No. It is a menu of options. Pick a small selection that fits your whole week.
How do I know when to increase difficulty?
First repeat the intended range and technique with control. Then use a small suitable increase, with guidance when needed.
Sources and scope
This is general education for adults, not a diagnosis or an individual training prescription. Exercise choices and examples are editorial applications of the sources below, not a scientifically ranked list. Seek qualified instruction for unfamiliar equipment; get medical advice for symptoms, injuries or health conditions that affect exercise.
