Workout Routines

The best legs workout for beginners

Just starting out? Here's how to build sculpted calves, powerful glutes, and bulging quads.

Walking Luges
skynesher / Getty
skynesher / Getty
Duration 30
Exercises 5
Equipment Yes

It's okay if you have zero lifting experience, a pair of chicken legs, and little-to-no muscle. As long as you have the desire to grow stronger, bigger, and more powerful, we can help you get there. 

A good first step: this legs workout, which comes courtesy of Liz Lowe, C.S.C.S., the head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, FL. Specifically designed to include some of the 10 best legs exercises for beginners, it has all the necessary building blocks to get you learning proper lifting form, honing better balance, and building strength both unilaterally (single leg) as well as through your entire posterior chain (e.g. your lower back, glutes, hamstrings, and calves). 

Directions

"With any beginner program, less is more," Lowe says. You don't want to overload your body with a bunch of exercises (or weight). This workout is meant to be done as a circuit with rest between each exercise, she explains.  

Don't be fooled, though. This workout will cook your legs. Because of this, it shouldn't be done more than twice a week so you have enough time to recover. 

Complete a 5-10 minute cardio warmup, then perform 2-3 rounds of this circuit. 

Once you find your legs aren't getting sore any more, and you're not seeing results, up the ante and try this 15-minute workout for stronger, more muscular legs.

 

The best legs workout for beginners Do 2-3 rounds

Exercise 1.

Wall Squat You'll need: Swiss Ball How to
Wall Squat  thumbnail
3 sets
15 reps
60 sec. rest

Exercise 2.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 3.

Glute Bridge How to
Glute bridge thumbnail
3 sets
15 reps
60 sec. rest

Exercise 4.

Lateral Band Walk You'll need: Resistance Band How to
Lateral Band Walk  thumbnail
3 sets
12 reps
60 sec. rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
20 reps
120 sec. rest
Comments