Your leg muscles are made up of six main muscle groups:
- Quadriceps (front of thigh)
- Hamstrings (back of thigh)
- Glutes (hip)
- Adductors (inner thigh)
- Hip flexors (front of hip)
- Calves: gastrocnemius and soleus (lower leg)
Together, your leg muscles power everything from walking and running to squatting, jumping, and lifting.1
Strong legs aren’t earned overnight. They come from consistent work, whether that’s in the gym, on the track, or wherever you train.
What are the main leg muscle groups?
Your leg muscles split into two areas: the upper leg (thigh and hip) and the lower leg (calf and shin). Here’s where all the main leg muscles are located and what each one does:1–4
Upper leg muscles (thigh and hip)
| Muscle group | Location | What it does |
|---|---|---|
| Quadriceps | Front of thigh | Straightens the knee; helps lift the hip |
| Hamstrings | Back of thigh | Bends the knee; extends the hip |
| Adductors | Inner thigh | Draw the leg inward |
| Hip flexors | Front of hip | Lift the knee toward the chest |
| Gluteus maximus | Buttocks | Extends the hip |
| Gluteus medius & minimus | Side of hip | Stabilize the pelvis; move the leg out |
Lower leg muscles (calf and shin)
| Muscle group | Location | What it does |
|---|---|---|
| Gastrocnemius | Back of lower leg | Points the toes; assists knee bend |
| Soleus | Deep calf | Points the toes; keeps you steady when standing and walking |
| Tibialis anterior | Front of shin | Lifts the foot |
| Tibialis posterior | Deep, inner lower leg | Supports the arch, stabilizes the ankle |
What do your leg muscles do?
Your leg muscles have two main functions: to keep you stable and to keep you moving – often simultaneously.
When you walk, for example, your standing leg supports and balances you, then pushes off the ground to drive you forward, while your other leg swings ahead for the next step. And as you move, the muscles around your hips, knees, and ankles bend and straighten each joint.1
When it comes to strength training your legs, movements can be split into two main patterns:
- Hip-dominant (hinge) – bending at the hips to lift a weight off the floor, such as in Deadlifts. This mainly trains the back of the legs (part of the posterior chain).
- Knee-dominant (squat) – bending at the knees and hips to push away from the floor, such as in Squats. This mainly trains the front of the legs, with help from the glutes and adductors.
Why should you train your legs?
Strong legs are the foundation for almost every athletic move, from running and jumping to lifting. Want to run fast? Jump far? Lift heavy? It all comes down to leg strength.
Your legs hold some of your biggest muscles, so training them takes a lot of energy.
Leg training also helps strengthen your hips and lower back. That may help ease everyday lower-back pain.5 Better yet, keep at it and it’ll help you stay mobile as you age.
Here’s where to start.
What are the best leg exercises?
The best leg exercises are compound moves like Squats, Deadlifts, and Lunges. They work several joints and muscle groups at once, so you get more out of every rep.
Use the table below to build a routine that hits every area, with or without weights:
| Target | Bodyweight | Weighted |
|---|---|---|
| Quadriceps | Squats, Reverse Lunges, Elevated Split Squats, Pistol Squats | Back Squats, Goblet Squats, Weighted Lunges, Leg Extensions |
| Hamstrings + glutes | Hip Raises, Good Mornings, Gliding Hamstring Curls | Deadlifts, Romanian Deadlift, Gym Ball Hip Thrusts |
| Glutes | Glute Band Bridges, Reverse Lunges, Box Step Ups, Glute Band Donkey Kicks | Weighted Hip Raises, Bulgarian Split Squats, Weighted Lunges |
| Adductors | Cossack Squats, Side Lunges, Gliding Side Lunges | Dumbbell Goblet Side Lunges, Goblet Lunges |
| Calves | Calf Raises, Heel Raises, Skipping Jumps | Weighted Calf Raises |
| Hip flexors | High Knees, Hanging Knee Raises, Leg Raises, Mountain Climbers | Vertical Knee Raises, Glute Band Hip Flexions |
Mix bilateral (two-leg) and unilateral (single-leg) work, move laterally, and go up on your toes to hit every muscle group. You can use dumbbells, barbells, kettlebells, or even bands for resistance.
New to leg training? Progress in three steps:
- Start with bodyweight and resistance bands.
- Add dumbbells once you’ve mastered the movement.
- Progress to a barbell or harder single-leg moves like Pistol Squats.
To build strength and deepen your range of motion, focus on flexibility and control. Go deep in your Squats if you can, and control the weight, especially in the lowering phase of an exercise (also called the “eccentric phase”). This will help you boost mobility while lowering your injury risk.
How can you avoid leg injuries?
Many common leg problems are caused by overuse or strains. Tight or pulled hamstrings, calf strains, and shin splints can occur when you increase your training load too quickly, don’t allow enough time for recovery, or skip a proper Warmup.1,6
To reduce your risk of injury:
- Prioritize your Warmup.
- Increase your training load gradually.
- Listen to warning signs like tightness or discomfort.
If you experience sharp pain, pain that doesn’t improve with rest, or significant swelling, see a doctor or physiotherapist.
How should you stretch your legs?
Stretch your legs with gentle mobility work, like the 90 to 90, Quad Stretch, Calf Stretch, and Couch Stretch, on rest days and after tough workouts. Regular stretching and mobility drills can help maintain a healthy range of motion through your hips, knees, and ankles.
Rest days are a great time for a dedicated Mobility Day. Light stretching and movement can ease stiffness and keep your legs moving well.
Let’s recap
- Your leg muscles combine big movers (quads, hamstrings, glutes) with smaller stabilizers like the tibialis muscles.
- Train both patterns: knee-dominant (Squats) and hip-dominant (Deadlifts).
- Mix two-leg and single-leg work, and progress gradually.
- Add mobility work to stay strong and pain-free.
Strong legs come down to consistency, not perfection. Keep showing up, and give it time.
Try Freeletics nowFAQ
What are the main muscles in your legs?
Your legs have six main muscle groups: the quadriceps, hamstrings, glutes, adductors, hip flexors, and calves. Smaller muscles like the tibialis anterior and tibialis posterior help stabilize the foot and ankle.
What is the biggest muscle in your leg?
The gluteus maximus, the largest of your three glute muscles, is the biggest muscle in your leg – and in your whole body. It powers hip extension, like when you stand up from a squat.4
How do you build leg muscle?
To build leg muscle, train your legs two to three times a week with compound exercises like Squats, Lunges, and Deadlifts.7 Focus on progressive overload by gradually increasing reps, sets, or weight as you get stronger.
Eat enough protein, too: research suggests muscle gains level off at around 1.6 g per kilogram of body weight a day (about 0.7 g per pound).8
Does running build leg muscle?
Running mainly builds endurance, but it also builds leg muscle by strengthening your calves, quads, hamstrings, and glutes. Sprints and hill runs challenge your muscles more, but for noticeable muscle growth, pair running with strength training.
What muscles does the leg press work?
The leg press mainly works your quadriceps, with your glutes and hamstrings helping to push the weight and your adductors assisting.9
Sources
[1] Cleveland Clinic. (2021). Leg muscles: Anatomy and function. Cleveland Clinic.
[2] Attum, B., & Varacallo, M. A. (2022). Anatomy, bony pelvis and lower limb: Thigh muscles. In StatPearls. StatPearls Publishing.
[3] Binstead, J. T., & Varacallo, M. A. (2026). Anatomy, bony pelvis and lower limb: Calf. In StatPearls. StatPearls Publishing.
[4] Cleveland Clinic. (2025). Gluteal muscles (glutes): What they are, anatomy & function. Cleveland Clinic.
[5] Hayden, J. A., Ellis, J., Ogilvie, R., Malmivaara, A., & van Tulder, M. W. (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews, 9(9), CD009790.
[6] NHS. (2023). Shin splints. NHS website.
[7] Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I.-M., Nieman, D. C., & Swain, D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
[8] Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
[9] Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Evaluation of the lower limb muscles’ electromyographic activity during the leg press exercise and its variants: A systematic review. International Journal of Environmental Research and Public Health, 17(13), 4626.
