Best Beginner Legs Workouts To Olympic Lift
About
This workout emphasizes fundamental exercises designed to enhance proficiency in Olympic Weight Lifting, specifically the Clean, Snatch, and Jerk.
These movements are tailored to boost maximal strength and rapid force production, catering to athletes aiming for elevated sport performance.
Targeting the six primary muscle groups of the lower body—Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors—the regimen incorporates compound exercises like Squats and Deadlifts to engage these areas effectively.
Geared towards beginners with less than one year of experience, the session prioritizes safety and gradual progression, allowing adaptation through slightly reduced weight without compromising intensity.
Each participant should customize weight and repetitions according to individual needs and capacity.
Workout 1
Quadriceps, Hamstrings, Glutes
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Generate My PlanWorkout 2
Hamstrings, Quadriceps, Glutes
Dumbbell Hang Snatch
12reps17.5lbs22reps17.5lbs32reps17.5lbs42reps17.5lbs52reps17.5lbs62reps17.5lbs72reps17.5lbs82reps17.5lbs92reps17.5lbs102reps17.5lbs112reps17.5lbs122reps17.5lbs
Mini Loop Band Squat
11reps21reps31reps
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs
Hip Thrust
16reps26reps36reps
Workout 3
Hamstrings, Quadriceps, Glutes
Dumbbell Romanian Deadlift to High Pull
12reps25lbs22reps25lbs32reps25lbs42reps25lbs52reps25lbs62reps25lbs72reps25lbs82reps25lbs92reps25lbs102reps25lbs112reps25lbs122reps25lbsMini Loop Band Squat
11reps21reps31repsDumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs
Single Leg Kickback
16reps26reps36reps
The 15 Best Beginner Legs Exercises to Olympic Lift
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Lunge
SETS LOGGED4,322,067Quadriceps Strength98 mScoreQuadriceps
DumbbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Leg Press
SETS LOGGED4,591,309Quadriceps Strength99 mScoreQuadriceps
Leg PressThe 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
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.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs3. Lunge
SETS LOGGED3,165,912Quadriceps Strength95 mScoreQuadricepsLunges 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
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.
Sets, Reps, Weight18reps28reps38reps4. Lunge Jump
SETS LOGGED885,943Quadriceps Strength32 mScoreQuadricepsLunge Jump is a dynamic exercise that enhances leg strength and explosive power. It combines a standard lunge with a jump, making it challenging and great for building endurance and strength in your legs.
How to do it
Lunge Jump is a dynamic exercise that enhances leg strength and explosive power. It combines a standard lunge with a jump, making it challenging and great for building endurance and strength in your legs.
Sets, Reps, Weight18reps28reps38reps5. Stability Ball Hip Bridge
SETS LOGGED746,166Glutes Strength87 mScoreGlutes
Stability (Swiss) BallThe Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
How to do it
The Stability Ball Hip Bridge is a variation of the Glute Bridge that strengthens your glutes while using a stability ball for added challenge. It helps you improve muscle activation and stability. This exercise is performed by holding the position for a set time.
6. Mini Loop Band Squat
SETS LOGGED133,352Quadriceps Strength52 mScoreQuadriceps
Mini Loop BandsThe Mini Loop Band Squat is a squat variation that uses a mini loop band to strengthen your legs, especially the quadriceps. The band helps stabilize your knees while you squat, improving your form and preparing you for heavier squats.
How to do it
The Mini Loop Band Squat is a squat variation that uses a mini loop band to strengthen your legs, especially the quadriceps. The band helps stabilize your knees while you squat, improving your form and preparing you for heavier squats.
7. Power Skips
SETS LOGGED15,737Quadriceps Strength59 mScoreQuadricepsPower Skips are an explosive exercise that strengthens your legs, especially your quads, hamstrings, and calves. This move involves jumping high on one leg while driving the opposite knee up, improving power and coordination for athletic activities.
How to do it
Power Skips are an explosive exercise that strengthens your legs, especially your quads, hamstrings, and calves. This move involves jumping high on one leg while driving the opposite knee up, improving power and coordination for athletic activities.
Sets, Reps, Weight16reps26reps36reps8. Bounds
SETS LOGGED13,960Quadriceps Strength52 mScoreQuadricepsBounds are a plyometric exercise that targets your legs, especially the glutes, hamstrings, and quads. This exercise involves jumping forward off one leg and landing on the other, helping improve power and agility for sports activities.
How to do it
Bounds are a plyometric exercise that targets your legs, especially the glutes, hamstrings, and quads. This exercise involves jumping forward off one leg and landing on the other, helping improve power and agility for sports activities.
Sets, Reps, Weight16reps26reps36reps9. 1-Step Box Jump
SETS LOGGED19,060Quadriceps Strength49 mScoreQuadriceps
BoxThe 1-Step Box Jump is a dynamic exercise that helps improve jump height and overall athleticism. It works your quadriceps, glutes, and calves by building momentum with a step before the jump.
How to do it
The 1-Step Box Jump is a dynamic exercise that helps improve jump height and overall athleticism. It works your quadriceps, glutes, and calves by building momentum with a step before the jump.
Sets, Reps, Weight17reps27reps37reps10. Dumbbell Thruster
SETS LOGGED78,705Quadriceps Strength61 mScoreQuadricepsDumbbellsThe Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting the legs, shoulders, and core. It's great for building strength, balance, and flexibility, making it suitable for all fitness levels and ideal for home workouts.
How to do it
The Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting the legs, shoulders, and core. It's great for building strength, balance, and flexibility, making it suitable for all fitness levels and ideal for home workouts.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs11. Romanian Deadlift to Shrug
SETS LOGGED63,019Hamstrings Strength84 mScoreHamstrings
BarbellsThe Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
How to do it
The Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs12. Romanian Deadlift to High Pull
SETS LOGGED30,631Hamstrings Strength83 mScoreHamstringsBarbellsThe Romanian Deadlift to High Pull is a combined exercise that works both your lower and upper body. It strengthens your hamstrings, glutes, lower back, traps, and shoulders while improving power and functional strength.
How to do it
The Romanian Deadlift to High Pull is a combined exercise that works both your lower and upper body. It strengthens your hamstrings, glutes, lower back, traps, and shoulders while improving power and functional strength.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs13. Dumbbell Hang Snatch
SETS LOGGED117,013Hamstrings Strength82 mScoreHamstringsDumbbellsThe Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
How to do it
The Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs14. Dumbbell Romanian Deadlift to Shrug
SETS LOGGED115,553Hamstrings Strength88 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
How to do it
The Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs15. Dumbbell Romanian Deadlift to High Pull
SETS LOGGED87,312Hamstrings Strength84 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
How to do it
The Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs
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