Best Beginner Legs Workouts To Build Muscle Mass

The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.

How to do it

1. Stand straight with your feet hip-width apart, holding dumbbells at your sides.
2. Shift your weight onto one leg and step forward with the other leg.
3. Land heel-first and keep your back heel lifted.
4. Lower your back knee towards the ground while keeping your front heel down.
5. Once your front thigh is parallel to the floor, push off your front foot to return to standing.

The Leg Press is a great exercise that works your thigh muscles, especially your quadriceps. It is done on a machine that supports your back, making it a stable and effective way to build leg strength.

How to do it

1. Sit on the leg press machine with your back against the pad.
2. Place your feet shoulder-width apart on the platform.
3. Spread the weight evenly on your feet and lift the platform to remove safety bars.
4. Hold the brace bars and tighten your core.
5. Lower the platform, pushing your knees over your toes while keeping your heels down.
6. Stop lowering when your lower back lifts off the pad, then push back to the starting position.

The Dumbbell Squat is a modified version of the standard squat that uses dumbbells instead of a barbell. This exercise mainly works your thigh muscles and offers more freedom of movement, making it easier for those with mobility issues. It also helps improve squat stability and build strength for advanced exercises.

How to do it

1. Stand with your feet a little wider than shoulder-width and point your toes slightly out.
2. Hold a dumbbell in each hand at shoulder height, palms facing inward and elbows pointing forward.
3. Keep your weight on your feet as you slowly bend your knees and push your hips back.
4. Ensure your knees follow the direction of your toes as you lower yourself, keeping your core tight and back straight.
5. Go down as low as you can while keeping your back neutral, then push back up to the starting position.

The Dumbbell Squat to Shoulder Press combines a squat and a shoulder press to strengthen your legs and shoulders. It helps build functional strength and is a good foundational exercise for more advanced movements.

How to do it

1. Stand with feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder height with palms facing inward.
3. Keep your weight balanced on your feet.
4. Lower your hips back into a squat, keeping your knees aligned with your toes.
5. Maintain a neutral spine; go as low as comfortable without losing form.
6. Stand back up while pressing the dumbbells overhead until your arms are aligned with your ears.
7. Lower the dumbbells back to the starting position.

The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.

How to do it

1. Step into the Hack Squat machine with your shoulders under the pads.
2. Place your feet shoulder-width apart.
3. Keep your knees slightly bent and lower into a squat by pushing your hips back.
4. Ensure your knees track outward and slightly forward, keeping your core tight.
5. When your thighs reach 90 degrees, push through your heels to return to the starting position.
6. Repeat for the set number of reps.

Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.

How to do it

1. Sit upright in the leg extension machine with your back supported.
2. Bend your knees to a 90-degree angle with your lower legs resting on the machine.
3. Hold the handles for support.
4. Straighten your legs upwards until they are level with your thighs.
5. Lower your legs back to the starting position.

Lunges are a great exercise for strengthening your legs, especially the quadriceps. By stepping forward with one leg, you can focus on improving balance and strength on both sides of your body.

How to do it

1. Stand tall with feet hip-width apart.
2. Shift weight to your right leg as you step forward with your left leg.
3. Land on your left heel, keeping your back heel lifted off the floor.
4. Lower your back knee towards the ground while keeping your front heel down.
5. Once your front thigh is parallel to the floor, push off your front foot to return to standing.

The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.

How to do it

1. Lie face down on the hamstring curl machine with the pad above your ankles.
2. Hold the handles and engage your core to stay stable.
3. Bend your knees to lift the pad up.
4. Lower the pad back to the starting position.

The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.

How to do it

1. Sit upright in the leg curl machine.
2. Adjust the top pad to sit just above your knees and the lower pad to rest on your ankles.
3. Hold the machine handles for support.
4. Bend your knees to pull your heels down in an arc.
5. Return to the starting position once you can no longer flex your knees.

The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.

How to do it

1. Stand with your chest against the padding and hold the handles.
2. Balance on one leg and place the other foot on the pedal.
3. Push your leg back while squeezing your glutes.
4. Hold briefly at the back, then slowly return to start.
5. Switch legs and repeat.

Cable Hip Extension is an exercise where you attach your leg to a cable machine and extend it behind you while standing. This helps strengthen your glutes and improve balance, as the cable provides controlled resistance.

How to do it

1. Set the pulley to the lowest position and attach the ankle cuff to your right ankle.
2. Stand facing the pulley with your feet hip-width apart, holding the frame for support.
3. Engage your core and keep your back straight.
4. With a slight bend in your knee, extend your right leg behind you by squeezing your glute.
5. Return to the starting position and switch to your left leg.

The Single Leg Glute Bridge is a bodyweight exercise that focuses on strengthening your glutes one side at a time. This variation helps improve muscle activation and balance by isolating each side of your body.

How to do it

1. Lie on your back with your knees bent and feet on the ground, arms at your sides.
2. Tighten your core and tilt your pelvis slightly up.
3. Push through your right heel to lift your hips, squeezing your right glute until your body is in a straight line from knees to shoulders.
4. Lower back down and switch to the left side, repeating the movement.

The Single Leg Hip Thrust targets the glutes and hamstrings while improving strength and balance on one leg. This exercise adds instability, enhancing muscle activation and helping to correct strength imbalances between your legs.

How to do it

1. Lie on your back with knees bent and feet flat on the ground.
2. Extend your arms beside your body, palms down.
3. Tighten your core by breathing deeply into your stomach.
4. Lift one foot off the ground and extend that leg out.
5. Push through the heel of the grounded foot to raise your hips, forming a straight line from your knees to shoulders.
6. Lower your hips back down and repeat on the other leg.

Air Squats are simple exercises that use your body weight to strengthen your legs, especially the quadriceps. They are perfect for beginners as they help build strength and prepare you for more challenging workouts.

How to do it

1. Stand with your feet shoulder-width apart, slightly pointing outward.
2. Distribute your weight evenly on your feet.
3. Push your hips back as you lower your body into a squat.
4. Make sure your knees go over your toes and keep your core tight.
5. Lower yourself until your thighs are parallel to the ground while keeping your back straight.
6. Push through your heels to return to the starting position.

The Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.

How to do it

1. Stand on the Balance Trainer with the flat side down.
2. Place your feet shoulder-width apart and slightly turned out.
3. Keep your heels pressed down and lower your body by pushing your hips back and keeping your chest up.
4. Make sure your knees move outward as you squat down, maintaining a straight back.
5. When your thighs are parallel to the ground, push back up to the starting position.