Best Legs Workouts With Flat Bench To Build Muscle Mass

The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.

How to do it

1. Set the barbell just below your shoulders and stand with your back facing it.
2. Bend your knees slightly to get under the barbell and lift it onto your neck.
3. Step forward 3-6 inches in front of a plyo box.
4. Put your weight on your left leg, then lift your right foot onto the box.
5. Shift your weight onto your right leg, bringing your left foot next to it on the box.
6. To return, step back down with your left foot first, then your right.

The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.

How to do it

1. Stand with your right foot in front and your left foot elevated on a bench behind you.
2. Keep your torso upright and lower your back knee towards the ground.
3. Once your knee is just above the floor, push through your front heel to return to the starting position.
4. Switch legs and repeat the exercise.

The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

How to do it

1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
3. Grip the barbell to keep it stable against your hips.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back to the ground in a controlled movement.

The Dumbbell Step Up is an exercise that strengthens your thighs while holding weights. It helps you improve stability and balance by targeting your leg muscles effectively.

How to do it

1. Stand tall with your feet hip-width apart, holding a dumbbell in each hand with palms facing in.
2. Face a plyo box, keeping a small gap (3-6 inches) between your toes and the box.
3. Shift your weight to your left leg and lift your right foot over the box, placing it firmly on top.
4. Maintaining an upright posture, transfer your weight to your right leg and step up with your left foot to join it on the box.
5. Step back down by lowering your left foot first, followed by your right foot, returning to the starting position.

The Bodyweight Bulgarian Split Squat is a lower body exercise that works your thighs and glutes. By placing one leg on a bench behind you, you enhance balance and focus on strength without using weights.

How to do it

1. Stand a few feet in front of a flat bench, facing away from it.
2. Lift one leg and place your foot on the bench behind you.
3. Engage your core, keep your chest up, and slowly bend your front knee.
4. Lower until your back knee is close to the ground, then push through your front leg to return to standing.
5. Switch legs and repeat the exercise.

The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.

How to do it

1. Lie on your back with your feet on a step or box, hip-width apart and knees bent at 90 degrees.
2. Place your arms at your sides, palms facing down.
3. Tilt your hips slightly while engaging your abdomen to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from your knees to your shoulders.
5. Lower your hips back down to the ground in a controlled manner.

The Dumbbell Bulgarian Split Squat is a leg exercise that works your quads using dumbbells for added resistance. It helps build strength while allowing a good range of motion and proper posture.

How to do it

1. Stand straight holding a dumbbell in each hand, palms facing in.
2. Place your left foot on a bench behind you.
3. Bend your knees and lower your left knee toward the floor, keeping your body upright.
4. Push back up to the starting position and switch to the other leg.

The Loop Band Leg Extension is a simple exercise that focuses on strengthening the front muscles of your thighs, called quadriceps. Using a loop band adds resistance, allowing you to build strength effectively without needing special equipment.

How to do it

1. Sit on a flat bench and place a loop band around both ankles.
2. Tighten your thigh muscles and extend one leg straight out in front of you.
3. Lower your leg back and switch to the other leg; repeat the movement.

Prone Flutter Kicks are an exercise that strengthens your lower back and glutes. You lie face down and kick your legs alternately to engage these muscles while keeping your core stable. This exercise helps improve lower back strength and overall stability.

How to do it

1. Lie face down on a bench with your hips at the edge.
2. Grip the bench with both hands for support.
3. Keep your legs straight behind you and engage your glutes.
4. Raise one leg while lowering the other, then switch legs.
5. Continue alternating legs for the duration of the exercise.

The Smith Machine Glute Bridge is a weighted exercise that strengthens your glutes, similar to the Hip Thrust. Using a Smith Machine helps you add weight while stabilizing the movement for better focus on your workout.

How to do it

1. Lie on a bench with your upper back supported and bend your knees at a 90-degree angle.
2. Place the Smith Machine bar on your hips.
3. Push through your heels to lift your hips and the bar upward by squeezing your glutes.
4. Lower back to the starting position in a controlled manner.

The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.

How to do it

1. Secure the loop band around the legs of a flat bench.
2. Lie back on the bench with your shoulder blades resting on it.
3. Wrap one side of the loop band around your hips.
4. Place your feet flat on the ground with knees bent at 90 degrees.
5. Lift your hips up while squeezing your glutes and hamstrings. Hold for a moment.
6. Lower your hips back to the starting position, keeping tension in your glutes and hamstrings.

The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.

How to do it

1. Sit up straight on a bench with your feet on a raised surface like a block or plate.
2. Hold the barbell across your thighs, avoiding your knees.
3. Press down through the balls of your feet to lift the barbell by contracting your calves.
4. Hold the raised position for a moment before lowering the weight back down slowly.
5. Keep your core tight, shoulders back, and chest up while performing the exercise.
6. You should feel a good stretch in your calves during the movement.

The Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.

How to do it

1. Sit on a bench in front of a 45lb plate on the floor.
2. Place the dumbbells on your thighs, keeping them off your knees.
3. Position your feet on the plate with heels hanging off and knees at a 90-degree angle.
4. Lower your heels below the plate to start.
5. Raise the dumbbells by pushing through the balls of your feet while contracting your calves.
6. Hold the top position briefly, then lower the weight back down while keeping your calves tense.

The Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.

How to do it

1. Sit on a bench with a 45lb plate in front of you.
2. Place one foot on the plate, letting your heel hang off the back.
3. Hold a dumbbell at the end of your leg, avoiding your knee.
4. Push through the ball of your foot to lift the dumbbell up.
5. Slowly lower your heel below the plate to return to the starting position.
6. Squeeze your calf and pause briefly at the top of the lift.
7. Repeat with the other leg.