Legs exercises

Leg training splits into two halves that move differently. Squats, lunges and the leg press are knee-dominant: the knees bend a long way and the quads do most of the work. Hinges keep the knees nearly still and fold at the hip, which is how you load the hamstrings and glutes. Calves and adductors are small groups the big movements barely reach, so they get exercises of their own.

A solid leg day has one squat and one hinge. The squat is the backbone; the leg press, the hack squat and the goblet squat are easier to learn and a good start. For the hinge, the Romanian deadlift. Single-leg work like the Bulgarian split squat evens out the sides, and leg extensions, leg curls and the calf raise are the accessory layer. If the glutes are the goal, the glute exercises load them more directly. Jumps like box jumps and squat jumps train power rather than strength, and belong at the start of a session, while you are fresh.