The king of leg exercises. Squats target your quads, hamstrings. and glutes. You can do bodyweight squats. weighted squats with dumbbells or a barbell.
Another excellent leg exercise. lunges work your quads. hamstrings. and calves. You can do forward lunges. reverse lunges. walking lunges. or side lunges for variation.
Deadlifts are a compound exercise that works your entire posterior chain. including your hamstrings. glutes. and lower back.
Find a sturdy bench or step. Step up with one leg. bringing the other knee towards your chest. then step down. It works your quads. glutes. and calves.
If you have access to a gym. the leg press machine can be a great way to target your quads and hamstrings in a controlled manner.
Stand on the balls of your feet and raise your heels. then lower back down. This isolates your calf muscles. You can do them with bodyweight or add weight by holding dumbbells.
This isometric exercise strengthens your quads without any equipment. Lean against a wall with your knees bent at a 90-degree angle and hold the position