Leg exercises build lower body strength, stability and endurance, promoting better movement, posture and balance. Strong legs improve sports performance, improve mobility and reduce the risk of injury.

“Plus, because they target large muscle groups, leg exercises help boost metabolism, manage weight and support overall functional fitness,” says personal trainer Michael Lawrence.

“Leg exercises are also crucial for circulation because they help pump blood to the heart, especially from the lower extremities. When you exercise the leg muscles, it stimulates blood circulation, reduces the risk of blood pooling and helps prevent problems such as varicose veins and deep vein thrombosis. Improved circulation through leg workouts also ensures better oxygen and nutrient delivery throughout the body, improving overall vascular health and reducing fatigue.

Here are five effective exercises that Lawrence says focus specifically on developing leg strength and endurance.

Squats

These target the quads, hamstrings, glutes and calves.

How to do it: Stand with your feet shoulder-width apart, bend your knees and lower your hips as if you were sitting in a chair. Keep your chest up and your knees aligned over your toes, then push through your heels to return to standing.

Variants: Bodyweight, goblet squats (with a dumbbell) or barbell squats.

Slots

These target the quads, hamstrings and glutes.

How to do it: Stand with your feet together, take a step forward and bend both knees to lower your body until both legs form a 90-degree angle. Push through your front heel to return to the starting position, then switch legs.

Variants: Walking lunges, reverse lunges or Bulgarian split squats.

Leg press

These target the quads, hamstrings, glutes and calves.

How to do it: Sit on a leg press, place your feet shoulder-width apart on the platform, and push back, extending your legs. Slowly bend your knees to lower the platform.

Advice: Keep your knees in line with your toes and avoid locking your knees at the top.

The calf rises

These target the calves (gastrocnemius and soleus).

How to do it: Stand with your feet hip-width apart, raise your heels to lift the balls of your feet, then slowly lower yourself back down.

Variants: Body weight, using a calf raise machine or holding weights for added resistance.

Hamstring curls

These target the hamstrings.

How to do it: Lie face down on a leg curling machine and place your legs under the padded bar. Curl your legs, bringing your heels toward your glutes, then slowly lower yourself back down.

Variants: Seated or standing hamstring curls.

“These exercises can be done with or without weights, depending on your fitness level and goals,” Lawrence said. “They are all effective for building leg strength, power and endurance.”