Training Guides / Muscle group guides
Legs and glutes training guide
The quads, hamstrings, glutes and calves make up the biggest muscles in the body. Learn what each does, the best exercises for each and how to balance squats and hinges.
The lower body contains the largest and strongest muscles you have. Training them builds strength for daily life and sport, burns plenty of energy and supports long-term health and independence. A complete leg program covers four groups: quadriceps, hamstrings, glutes and calves.
The main muscles
| Muscle group | Location | Main actions | Key exercises |
|---|---|---|---|
| Quadriceps | Front of thigh | Straighten the knee; one head (rectus femoris) also flexes the hip | Squat, leg press, split squat, leg extension |
| Hamstrings | Back of thigh | Bend the knee and extend the hip | Romanian deadlift, leg curl, good morning |
| Glutes | Buttocks | Extend, rotate and abduct the hip | Hip thrust, squat, lunge, deadlift |
| Adductors | Inner thigh | Pull the leg inward, help extend the hip | Deep squats, sumo deadlift, adductor machine |
| Calves | Lower leg | Point the foot (plantarflexion) | Standing and seated calf raise |
Squat patterns vs hinge patterns
Leg exercises fall roughly into two families:
- Knee-dominant (squat) patterns bend the knee a lot and emphasize the quads: squats, leg press, lunges, step-ups.
- Hip-dominant (hinge) patterns keep the knee more fixed and emphasize the hamstrings and glutes: deadlifts, Romanian deadlifts, hip thrusts, back extensions.
Every program should include both. A leg day of only squats leaves the hamstrings undertrained; a day of only hinges under-trains the quads.
How much volume?
| Muscle | Rough weekly hard sets (intermediate) |
|---|---|
| Quads | 10 to 20 |
| Hamstrings | 8 to 16 |
| Glutes | Often covered by squats, lunges and hinges; add 4 to 8 direct sets if a priority |
| Calves | 8 to 16 |
Beginners can start with the lower end. Leg training is tiring, so build volume gradually.
A sample leg week
| Day | Exercise | Sets x reps |
|---|---|---|
| Lower 1 | Back squat | 4 x 5-6 |
| Lower 1 | Romanian deadlift | 3 x 8 |
| Lower 1 | Leg curl | 3 x 10-12 |
| Lower 1 | Standing calf raise | 3 x 10-15 |
| Lower 2 | Bulgarian split squat | 3 x 8-10 per leg |
| Lower 2 | Hip thrust | 3 x 10-12 |
| Lower 2 | Leg extension | 3 x 12-15 |
| Lower 2 | Seated calf raise | 3 x 15-20 |
Tips
- Train the hamstrings in both roles: a hinge (hip extension) and a curl (knee flexion).
- Calves respond to full range: pause in the deep stretch at the bottom, rise fully at the top, avoid bouncing.
- Single-leg work improves balance and reveals differences between sides.
- Leg day fatigue is real. Put legs on days when you have energy and time, and do not skip them.
If your knees are sensitive, hinge-focused and partial-range exercises often feel better while you build up. Get persistent pain checked by a professional.
