Training

The 6 Best Leg Exercises for Men: Video Workout

By Alex Savva · November 10, 2026 · 5 min read

Squats and deadlifts are still the foundation. These six are my favourite variations to take them further and build size, power and balance. I filmed this one at Circuit Fit with two of our clients demonstrating each move.

1. 1.5-rep box squat

Squat down to a box (or a bench set to your depth), come halfway up, go back down to the box, then stand all the way up. That's one rep. The extra half rep doubles your time in the hardest part of the squat.

2. Stiff-leg deadlift 21s

Do 7 reps in the bottom half of the range, 7 in the top half, then 7 full reps. Keep a long spine and push your hips back. Use a lighter weight than your usual stiff-leg deadlift, because your hamstrings will be on fire by rep 21.

3. Kettlebell goblet side lunge

Hold a kettlebell at your chest and step out to the side, sitting back into the working hip while the other leg stays straight. Holding the weight in front works your core and upper back too, and side-to-side movement trains a plane most programs ignore.

4. Jump squat

One of my favourites for power. With a light body bar across your back, squat and explode up. Land softly and reset before every rep. Keep the load light and treat every rep as maximum speed.

5. Single-leg squat

Great for power, balance and fixing left-right imbalances. Lower slowly on one leg to a box or bench, using a support for balance if you need it at first. Then build up to doing it free-standing.

6. Kettlebell swing

Hinge your hips back, then snap them forward to drive the bell to chest height. Your arms just guide it. It trains your glutes and hamstrings explosively and doubles as conditioning.

How to program it

  • Do explosive moves (jump squats, swings) first while you're fresh: 3 sets of 5 to 8 reps.
  • Then do strength moves: 3 sets of 6 to 10 reps.
  • Train legs 1 to 2 times a week. Heavy leg work is one of the best natural levers for testosterone after 35.

Follow along with the free leg workout to boost testosterone video.

Frequently asked questions

What are the best leg exercises for men?
Squats and deadlifts are the foundation. Alex's six must-do variations are the 1.5-rep box squat, stiff-leg deadlift 21s, the kettlebell goblet side lunge, the jump squat, the single-leg squat and the kettlebell swing.
Do leg workouts boost testosterone?
Heavy compound lifts like squats and deadlifts cause a short-term rise in testosterone. The bigger long-term benefit comes from building muscle and staying lean, which both support healthy hormone levels.
How often should I train legs?
1 to 2 times a week. Pick 3 or 4 of these moves per session: 3 sets of 6 to 10 reps for the strength moves, and 3 sets of 5 to 8 explosive reps for jump squats and swings.
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This article is for educational purposes only and is not medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, especially if you have a medical condition or take medication.

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