TRAINING GUIDE — LEGS
Legs training
Squats and everything else for the legs. Quads, hamstrings, adductors, and calves cover a lot of ground, so you need both knee-dominant and hip-dominant work.
Muscles in this group
Tailrep splits groups into individual muscles, so the same "Legs" session still records what you targeted.
- Quads
- Hamstrings
- Adductors
- Calves
Legs exercises
Every Legs exercise in Tailrep, grouped by equipment. All of them are searchable in the app and ready to log.
96 exercises
Barbell exercises
- Deadlift
- Sumo Deadlift
- Deficit Deadlift
- Good Morning
- Squat
- High-Bar Squat
- Low-Bar Squat
- Front Squat
- Box Squat
- Pause Squat
- Overhead Squat
- Zercher Squat
- Smith Machine Squat
- Barbell Hack Squat
- Landmine Squat
- Barbell Lunge
- Barbell Bulgarian Split Squat
- Smith Machine Lunge
- Romanian Deadlift
- Stiff-Leg Deadlift
- Smith Machine Front Squat
- Smith Machine Bulgarian Split Squat
- Barbell Step-Up
- Barbell Calf Raise
- Smith Machine Calf Raise
- Power Clean
- Hang Clean
- Clean and Jerk
- Snatch
- Thruster
- Clean and Press
Dumbbell exercises
- Kettlebell Deadlift
- Goblet Squat
- Dumbbell Squat
- Sumo Squat
- Lunge
- Walking Lunge
- Reverse Lunge
- Side Lunge
- Split Squat
- Bulgarian Split Squat
- Step-Up
- Dumbbell Romanian Deadlift
- Single-Leg Romanian Deadlift
- Kettlebell Front Squat
- Lateral Step-Up
- B-Stance Romanian Deadlift
- Kettlebell Swing
- Dumbbell Calf Raise
- Single-Leg Dumbbell Calf Raise
Machine exercises
- Machine Hack Squat
- Pendulum Squat
- Belt Squat
- Leg Press
- Single-Leg Press
- Narrow-Stance Leg Press
- Wide-Stance Leg Press
- Leg Extension
- Single-Leg Extension
- Leg Curl
- Seated Leg Curl
- Lying Leg Curl
- Standing Leg Curl
- Reverse Hack Squat
- Machine Hip Adduction
- Calf Raise
- Seated Calf Raise
- Leg Press Calf Raise
- Donkey Calf Raise
- Hack Squat Calf Raise
Cable exercises
- Cable Pull-Through
- Cable Hip Adduction
Bodyweight exercises
- Sissy Squat
- Bodyweight Squat
- Jump Squat
- Wall Sit
- Pistol Squat
- Nordic Hamstring Curl
- Glute-Ham Raise
- Cossack Squat
- Jump Lunge
- Copenhagen Plank
- Single-Leg Calf Raise
- Tibialis Raise
- Box Jump
- Broad Jump
- Depth Jump
- Skater Jump
Other exercises
- Trap Bar Deadlift
- Stability Ball Leg Curl
- Band Squat
- Sled Push
- Sled Drag
- Wall Ball
- Yoke Walk
- Tire Flip
Exercises that work it secondarily
- Snatch-Grip Deadlift
- Dumbbell Deadlift
- Back Extension
- Weighted Back Extension
- Reverse Hyperextension
- Jefferson Curl
- Push Press
- Dumbbell Push Press
- Curtsy Lunge
- Sumo Deadlift High Pull
- Hip Thrust
- Single-Leg Hip Thrust
- Machine Hip Thrust
- Smith Machine Hip Thrust
- Glute Bridge
- Barbell Glute Bridge
- Cable Glute Kickback
- Machine Glute Kickback
- Donkey Kick
- Dumbbell Hip Thrust
- Single-Leg Glute Bridge
- Glute Bridge March
- Frog Pump
- Band Glute Bridge
Building a session
Pick exercises so that neither the target muscle nor the equipment gets lopsided. Save the result as a routine and next time you just pick it, starting from last time's weights.
- 1Open with what you can load heaviest (barbell, machine)
- 2Add targeted work (dumbbell, cable) in the back half
- 3Combine exercises that hit different muscles within the group
- 4Save the session as a routine and pull it up next time