Best Beginner Legs Workouts
About
Beginner exercises are movements designed to be accessible, utilizing straightforward equipment and minimizing the risk of injury.
Though tailored for those with less than one year of experience, these exercises can still offer a challenging workout suitable for varying fitness levels.
Lower body workouts primarily target the six key leg muscle groups: Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors.
Compound exercises such as squats, deadlifts, and lunges effectively engage most or all of these muscles simultaneously, promoting balanced development and strength.
Workout 1
Quadriceps, Glutes, Hamstrings, Calves, Abductors, Adductors
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Quadriceps, Glutes, Hamstrings, Calves, Abductors, Adductors
Workout 3
Quadriceps, Glutes, Hamstrings, Calves, Abductors, Adductors
The 15 Best Beginner Legs Exercises
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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. Dumbbell Squat
SETS LOGGED3,249,788Quadriceps Strength98 mScoreQuadricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Dumbbell Squat To Shoulder Press
SETS LOGGED2,183,541Quadriceps Strength97 mScoreQuadricepsDumbbellsThe 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs5. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe 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
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.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs6. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg 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
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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs7. 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, Weight18reps28reps38reps8. Lying Hamstrings Curl
SETS LOGGED2,368,667Hamstrings Strength97 mScoreHamstrings
Leg Curl MachineThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs9. Seated Leg Curl
SETS LOGGED3,535,105Hamstrings Strength99 mScoreHamstringsLeg Curl MachineThe 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
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.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs10. Glute Kickback Machine
SETS LOGGED1,405,344Glutes Strength99 mScoreGlutes
Glute Kickback MachineThe 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
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.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs11. Cable Hip Extension
SETS LOGGED1,064,458Glutes Strength95 mScoreGlutes
Hi-Lo Pulley CableCable 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs12. Single Leg Glute Bridge
SETS LOGGED1,685,202Glutes Strength96 mScoreGlutesThe 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
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.
Sets, Reps, Weight18reps28reps38reps13. Single Leg Hip Thrust
SETS LOGGED543,574Glutes Strength90 mScoreGlutesThe 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
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.
Sets, Reps, Weight19reps29reps39reps14. Air Squats
SETS LOGGED4,829,470Quadriceps Strength98 mScoreQuadricepsAir 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
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.
Sets, Reps, Weight19reps29reps39reps15. Balance Trainer Squat
SETS LOGGED550,232Quadriceps Strength29 mScoreQuadriceps
BOSU® Balance TrainerThe 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
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.
Sets, Reps, Weight18reps28reps38reps
Alternative Workouts
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Alternative Beginner Legs Workouts
- Best Beginner Legs Workouts To Build Muscle Mass
- Best Beginner Legs Workouts With Garage Gym
- Best Beginner Legs Workouts With Cable Machines
- Best Beginner Legs Workouts To Get Lean And Burn Fat
- Best Beginner Legs Workouts With Smith Machine
- Best Beginner Legs Workouts For Women
- Best Beginner Legs Workouts With Weight Machines
- Best Beginner Legs Workouts With Medicine Balls
- Best Beginner Legs Workouts With Trx
- Best Beginner Legs Workouts To Build Strength
- Best Beginner Legs Workouts With Bodyweight
- Best Beginner Legs Workouts For Men
- Best Beginner Legs Workouts With Resistance Bands
- Best Beginner Legs Workouts To Olympic Lift
- Best Beginner Legs Workouts With Barbells
- Best Beginner Legs Workouts To Power Lift
- Best Beginner Legs Workouts With Bosu Balance Trainer
- Best Beginner Legs Workouts With Dumbbells
- Best Beginner Legs Workouts With Flat Bench
- Best Beginner Legs Workouts With Pvc Pipe