Tailrep

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.

  1. 1Open with what you can load heaviest (barbell, machine)
  2. 2Add targeted work (dumbbell, cable) in the back half
  3. 3Combine exercises that hit different muscles within the group
  4. 4Save the session as a routine and pull it up next time
See the exercises & routines features

Other muscle groups

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