Best Beginner Legs Workouts With Flat Bench

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.

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.