Legs

Base tier list

Filter

(0)

Equipment

Muscles

Tier ranking

SBest

⠿⠿

Back Squat

CompoundTop compound lift, essential for full-body strength

⠿⠿

Romanian Deadlift

CompoundBest hinge for posterior chain size and strength

⠿⠿

Leg Press

MachineSafely push heavy leg volume without stability limits

AGreat

⠿⠿

Hack Squat

MachineGreat quad isolation on rails, but less carryover than free squats

⠿⠿

Bulgarian Split Squat

CompoundBest unilateral leg lift, but setup pain and cardio cost are real

⠿⠿

Seated Leg Curl

IsolationOptimal hamstring isolation with minimal lower-back fatigue

⠿⠿

Hip Thrust

CompoundBest direct glute driver, though compound carryover is limited

BGood

⠿⠿

Leg Extension

IsolationCannot replace compounds, but practical for extra quad volume

⠿⠿

Walking Lunge

CompoundGood for pump and conditioning, but hard to progress load

⠿⠿

Standing Calf Raise

IsolationSolid calf staple, but limited contribution to overall leg growth

⠿⠿

Seated Calf Raise

IsolationComplements standing raises well when you want more direct calf volume

⠿⠿

Goblet Squat

CompoundPerfect for beginners and home, but loading ceiling caps long-term use

⠿⠿

Glute Bridge

BodyweightTrains glutes with no gear, but load ceiling keeps it accessory-level

COkay

⠿⠿

Lying Leg Curl

IsolationIsolates hamstrings fine, but less comfortable setup than seated version

⠿⠿

Cable Glute Kickback

IsolationDecent for glute activation feel, but loading potential is too low

⠿⠿

Adductor Machine

MachineTargets adductors specifically, but low priority for overall legs

DWeak

⠿⠿

Sissy Squat

BodyweightStrong quad stimulus, but high knee stress and technique demand

FSkip

⠿⠿

Barbell Jump Squat

CompoundPoor risk-to-reward ratio; almost always better alternatives exist

Tap a card for details | Drag to reorder tiers