Leg workouts are important for a healthy body. Not only do they help you build strong muscles, but they also protect your heart and prevent cancer.

According to the American Cancer Society, regular exercise, including leg workouts, can reduce the risk of developing some types of cancer, such as colon, breast, and endometrial cancer. Additionally, the American Heart Association recommends at least 30 minutes of moderate-intensity exercise five days a week to keep your heart healthy.

1. Squats

Squats are one of the most effective leg exercises to target your quads, hamstrings, and glutes. Stand shoulder-width apart, keeping your feet flat on the ground. Bend your knees and lower your body as if you are sitting in a chair.

Keep your back straight and parallel to the ground. Rise back up to a standing position, squeezing your glutes at the top.

2. Lunges

Lunges target your quads, glutes, hamstrings, and calves. Begin by stepping forward with one leg and lowering your body until your front knee is at a 90-degree angle. Keep your back straight and your core engaged.

Push back up and repeat with the opposite leg.

3. Deadlifts

Deadlifts are a great exercise for your hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Bend your knees and reach down to the bar while keeping your back straight.

Stand back up, pulling the weight up while keeping your back straight.

4. Calf Raises

Calf raises target your calves. Stand with your feet shoulder-width apart, lifting yourself up on your toes. Hold for a few seconds before lowering your body back down.

5. Leg Press

The leg press is a machine that targets your quads, hamstrings, and glutes. Sit on the machine with your feet on the platform. Push the platform up with your feet, extending your legs fully. Lower the platform back down to complete the rep.

6. Step-ups

Step-ups work your quads, glutes, hamstrings, and calves. Stand in front of a bench or step. Step up onto the bench with one leg, then step down with the same leg. Repeat with the opposite leg.

7. Wall Sits

Wall sits work your quads, glutes, and calves. Stand with your back against a wall and lower yourself into a sitting position. Aim to keep your knees at a 90-degree angle. Hold the position for as long as possible.

8. Box Jumps

Box jumps are a plyometric exercise that works your calves, quads, and glutes. Stand in front of a sturdy box or bench. Jump up onto the box, landing with both feet. Jump back down to complete the rep.

9. Bulgarian Split Squats

Bulgarian split squats target your quads, glutes, hamstrings, and calves. Stand about two feet in front of a bench or step. Place one foot on the bench and lower yourself down into a lunge position. Keep your back straight and your core engaged.

10. Glute Bridges

Glute bridges work your glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top.

11. Pistol Squats

Pistol squats work your quads, glutes, hamstrings, and calves. Stand on one leg, then lower yourself down into a squat position while keeping your other leg extended out in front of you. Keep your back straight and your core engaged.

12. Side Lunges

Side lunges target your quads, hamstrings, glutes, and calves. Stand with your feet shoulder-width apart, then step to the side with one leg. Lower yourself down into a lunge position, keeping your back straight.

Push back up to a standing position and switch to the other leg.

13. Side Leg Lifts

Side leg lifts work your outer thighs and glutes. Lie on your side with your legs stacked on top of each other. Lift your top leg up towards the ceiling, then lower it back down. Repeat on the other leg.

14. Inner Thigh Leg Lifts

Inner thigh leg lifts work your inner thighs and hip adductors. Lie on your side with your bottom leg straight and your top leg bent. Lift your bottom leg up towards the ceiling, then lower it back down. Repeat on the other leg.

15. Hamstring Curls

Hamstring curls work your hamstrings and glutes. Lie face down on a bench with your knees hanging off the edge. Keep your ankles crossed, then lift your feet up towards your butt. Lower them back down to complete the rep.

16. Jumping Lunges

Jumping lunges are a plyometric exercise that work your quads, hamstrings, and glutes. Begin in a lunge position, then jump up and switch to the other leg in mid-air, landing in a lunge position on the opposite side.

17. Skater Jumps

Skater jumps work your quads, hamstrings, and glutes. Begin with your feet shoulder-width apart. Jump to one side, landing on one foot while kicking the other foot behind you. Jump to the other side and repeat.

18. Curtsy Lunges

Curtsy lunges work your quads, glutes, hamstrings, and calves. Begin standing with your feet hip-width apart. Step one foot behind you and to the side, then lower down into a lunge. Push back up to a standing position and switch to the other leg.

19. Sumo Squats

Sumo squats work your inner thighs, quads, hamstrings, and glutes. Begin with your feet wider than shoulder-width apart and your toes pointing outwards. Lower down into a squat position, keeping your back straight. Rise back up to a standing position.

20. Hip Thrusts

Hip thrusts work your glutes, hamstrings, and lower back. Begin by leaning against a bench with your shoulders and upper back resting on it. Plant your feet flat on the ground and lift your hips up towards the ceiling. Squeeze your glutes at the top.

21. Turkish Get-ups

Turkish get-ups work your entire body, including your legs. Begin lying flat on the ground with a kettlebell in one hand. Stand up while holding the kettlebell overhead, then lower yourself back down to the ground.

22. Leg Extensions

Leg extensions work your quads. Sit on a leg extension machine with your feet under the pads. Extend your legs out in front of you, then lower them back down to complete the rep.

23. Wall Assisted Single Leg Squats

Wall assisted single leg squats work your quads, hamstrings, and glutes. Begin standing facing a wall with your back touching it. Lift one foot off the ground, then lower down into a single leg squat while using the wall for support.

24. Medicine Ball Slams

Medicine ball slams are a full body exercise that works your legs as well. Begin standing with your feet shoulder-width apart, holding a medicine ball above your head. Slam the ball down onto the ground, then pick it back up and repeat.

25. Sled Pushes

Sled pushes work your entire lower body, including your legs. Push a sled across a field, focusing on using your legs to generate power.

26. Walking Lunges

Walking lunges work your quads, glutes, hamstrings, and calves. Begin with your feet shoulder-width apart. Take one step forward and lower down into a lunge position. Push back up to a standing position and step forward with the other leg.

27. Swiss Ball Hamstring Curls

Swiss ball hamstring curls work your hamstrings and glutes. Begin lying on your back with a Swiss ball under your feet. Lift your hips up towards the ceiling, then draw your heels in towards your butt while keeping your hips up.

28. Pistol Squat Holds

Pistol squat holds work your quads, glutes, hamstrings, and calves. Stand on one leg and lower down into a pistol squat position. Hold the position for as long as possible before switching to the other leg.

29. Frog Jumps

Frog jumps work your quads, hamstrings, and glutes. Begin in a squat position, then jump forward while extending your legs out in front of you. Land back in a squat position and repeat.

30. Reverse Lunges

Reverse lunges work your quads, glutes, hamstrings, and calves. Begin with your feet shoulder-width apart. Step one foot backwards and lower down into a lunge position. Push back up to a standing position and switch to the other leg.