Legs Exercises
Quads, hamstrings, glutes, calves. 15 exercises with full strength standards by bodyweight.
Bodyweight
Legs Strength Standards
Each legs exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What are the main leg muscle groups?
The legs include the quadriceps (front of thigh), hamstrings (back of thigh), glutes (posterior), calves (gastrocnemius and soleus), and adductors (inner thigh). The squat primarily trains quads and glutes; the Romanian deadlift emphasises hamstrings and glutes.
How much should I squat relative to my deadlift?
Most lifters squat roughly 80-90% of their deadlift. A squat-to-deadlift ratio of 1:1.2 is considered well-balanced. If your deadlift is significantly higher, your squat technique or quad/hip strength may need work.
Are leg press and squat interchangeable?
They train similar muscles but are not interchangeable. The squat requires far more core stability, balance, and quad strength through a full range. Leg press allows heavier loading with less technical demand. Both have their place - the squat should typically be your primary lower body movement.