Best Beginner Legs Workouts With Flat Bench
About
This workout focuses on targeting major lower body muscle groups, including glutes, quadriceps, hamstrings, calves, adductors, and abductors.
Exercises are selected for their beginner-friendly design, incorporating simple yet effective movements that minimize injury risk and utilize manageable weight loads for skill acquisition and progression.
Utilizing a flat bench, the exercises promote optimal positioning and support to enhance workout effectiveness when combined with other equipment like free weights or bands.
This plan suits individuals with less than a year of training experience, providing a challenging yet accessible approach to improving strength and endurance in the lower body.
Workout 1
Glutes, Quadriceps, Calves
Elevated Hip Bridge
110reps210reps310reps
Dumbbell Bulgarian Split Squat
18reps35lbs28reps35lbs38reps35lbs
Barbell Seated Calf Raise
110reps30lbs210reps30lbs310reps30lbs
Seated Dumbbell Calf Raise
112reps30lbs212reps30lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Loop Band Leg Extension
14reps24reps34reps
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Generate My PlanThe 7 Best Beginner Legs Exercises with Flat Bench
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1. Elevated Hip Bridge
SETS LOGGED804,505Glutes Strength96 mScoreGlutes
Flat BenchThe 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
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.
Sets, Reps, Weight19reps29reps39reps2. Dumbbell Bulgarian Split Squat
SETS LOGGED880,352Quadriceps Strength97 mScoreQuadricepsFlat Bench
DumbbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Loop Band Leg Extension
SETS LOGGED2,037Quadriceps Strength67 mScoreQuadriceps
Loop BandsFlat BenchThe 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
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.
4. Loop Band Hip Thrust
SETS LOGGED1,513Glutes Strength71 mScoreGlutesLoop BandsFlat BenchThe 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
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.
5. Barbell Seated Calf Raise
SETS LOGGED84,448Calves Strength92 mScoreCalvesFlat Bench
BarbellsThe 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
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.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs6. Seated Dumbbell Calf Raise
SETS LOGGED185,712Calves Strength95 mScoreCalvesDumbbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs7. Seated Dumbbell One-Leg Calf Raise
SETS LOGGED91,345Calves Strength93 mScoreCalvesDumbbellsFlat BenchThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs
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