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Quadriceps

Barbell Lunge Rear Lunge Side Lunge Walking Lunge Single Leg Split Squat Side Split Squat Single Leg Squat Split Squat Squat Front Squat Full Squat Hack Squat Safety Squat Trap Bar Squat with chains Step-up Lateral Cable Rear Lunge Step-down Single Leg Split Squat One Arm Split Squat Two Arms One Arm Squat with belt 3/4 Standing Leg Extension Step Down Step-up Dumbbell Lunge Rear Lunge Side Lunge Walking Lunge Single Leg Split Squat Single Leg Squat Split Squat Squat Front Squat Step-up Lateral Step Down Lever (plate loaded) Leg Extension Alternating Leg Presses 45° Leg Press Single Leg Hack Press Lying Leg Press custom-made Single Leg Seated Leg Press Alternating Lever Single Leg Standing Leg Press Rear Lunge Barbell Machine Single Leg Split Squat Barbell Machine Single Leg Squat Split Squat Barbell Machine Squat Barbell Machine Front Squat Full Squat Hack Squat V-Squat Lever (selectorized) Leg Extension Alternating Unilateral Machine Leg Presses Alternating Lying Leg Press Seated Leg Press Single Leg Squat V-Squat Split Single Leg Split Alternating Sled Leg Presses 45° Leg Press Alternating Single Leg Hack Press Lying Leg Press plate loaded Single Leg Seated Leg Press Vertical Leg Press Single Leg Squat Hack Squat Single Leg Rear Lunge Smith Rear Lunge Single Leg Split Squat Split Squat Squat Single Leg Front Squat Hack Squat Wide Squat Weighted Sissy Squat on apparatus Squat See Gluteus Maximus for similar exercises. Also see kettlebell exercises: Front Squat Overhead Split Squat Overhead Rear Lunge For exercises for the Rectus Femorus (One of four heads of the Quadriceps) see Hip Flexors (All) and Rectus Abdominis (basic exercises).

Body Weight Lunge Single Leg Spit Squat Single Leg Squat Leg Back Split Squat Sissy Squat on apparatus Squat on Balance Board Step-up Lateral Step-up Step-down Alternating Self-assisted Single Leg Squat (bar) Single Leg Squat (leg wrapped) Step Down Stretch Lever Lying (Prone) PNF Lying (Side) Standing Towel Apparatus

Hamstrings

Barbell Good-morning Glute-Ham Raise Hamstring Raise Hyperextension Back Raise Hyperextension (45-degree) Back Raise (45-degree) Straight-leg Deadlift Straight-back Trap Bar Straight-leg Deadlift Straight-back Cable Bent-over Leg Curl Lying Leg Curl Standing Leg Curl Straight-leg Deadlift Straight-back Dumbbell Straight-leg Deadlift Straight-back Lever (plate loaded) Kneeling Leg Curl Lying Leg Curl Alternating Seated Leg Curl Single Leg Straight-leg Deadlift Straight-back Lever (selectorized) Bent-over Leg Curl Alternating Kneeling Leg Curl Lying Leg Curl Alternating Seated Leg Curl Standing Leg Curl Alternating on Leg Extension Machine on Multi-hip Machine Straight Leg Lying Hip Extension Smith Good-morning Straight-leg Deadlift Straight-back Weighted Glute-Ham Raise Hamstring Raise Hyperextension Back Raise Hyperextension (45-degree) Back Raise (45 degree) See Gluteus Maximus and Erector Spinae for similar exercises.

Body Weight Leg Curls ball power wheel suspension trainer Glute-Ham Raise hands behind hips Hamstring Raise Self-assisted Hamstring Raise Stretch Lever Seated Lying Lying PNF Towel Seated PNF Single Leg Seated (Chair or Exercise Ball) Single Leg Seated Single Leg (Bench) Standing Cross Leg Single Leg Single Leg (Bench)

Hip Adductors

Adductors, Pectineus, Gracilis

Cable Hip Adduction Lying Hip Adduction Lever (plate loaded) Seated Hip Adduction Lever (selectorized) Lying Hip Adduction Seated Hip Adduction Standing Hip Adduction Weighted Lying Hip Adduction See Hip Flexors for others exercises for Pectineus, Adductor Longus & Brevis.

Stretch Kneeling Groin Kneeling Side Lunge Lever Lying Groin PNF Bent Leg Lying Wall Groin PNF Straight Leg Seated Groin Apparatus Chair or Bench Lever Side Lunge Squatting Groin Standing Groin

Adductor Magnus (ischial fibers)

See Quadriceps (compound movements only) and Gluteus Maximus for basic exercises for Adductor Magnus, Posterior Fibers. Compound Quadriceps exercises can be performed with a wide stance to exercise the Adductors of the Femur. Range of motion is greater for the ischial fibers of Adductor Magnus when performing single leg presses with resting leg positioned down or lunges or single leg split squats with resting leg positioned back. This staggard leg position inhibits the hip from turning posteriorly so its involvment is emphasized.

Stretch Bent-over Kneeling Lying Seated Single Leg Seated Chair or Bench

See Hips for Hip Abductors (outer hip) and Hip Flexors.

For Popliteus, see Hamstrings exercises (above).