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Beginner Leg Workout

Jamie July 18, 2023

Exercise 1: Bodyweight Squats
Stand with your feet shoulder-width apart, toes slightly turned out.
Engage your core and keep your chest up throughout the movement.
Bend your knees and lower your body as if you were sitting back into a chair.
Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the floor.
Push through your heels and extend your legs to return to the starting position.
Perform 3 sets of 10-12 reps.

Exercise 2: Dumbbell Lunges
Hold a pair of dumbbells by your sides, with your palms facing your body.
Take a step forward with your right foot, keeping your torso upright.
Lower your body until both knees are bent at a 90-degree angle, with your back knee hovering above the floor.

Push through your front heel and bring your back foot forward to return to the starting position.
Repeat the movement with your left foot.
Perform 3 sets of 10-12 reps per leg.

Exercise 3: Leg Press Machine
Sit on the leg press machine with your back firmly against the backrest and your feet shoulder-width apart on the footplate.
Release the safety handles and slowly lower the weight until your knees are bent at a 90-degree angle.
Push through your heels and extend your legs, pressing the weight away from your body.
Pause briefly at the top of the movement, then slowly lower the weight back down.
Perform 3 sets of 10-12 reps.

Exercise 4: Hamstring Curls
Lie face down on a leg curl machine with your ankles against the ankle pad.
Grasp the handles for support and keep your upper body flat on the bench.
Curl your legs up toward your glutes, contracting your hamstrings.
Hold for a moment at the top, then slowly lower the weight back down.
Perform 3 sets of 10-12 reps.

Important Tips:
Prioritise proper form over weight. Focus on maintaining correct technique throughout each exercise.
Start with lighter weights or bodyweight exercises to build a strong foundation before progressing to heavier loads.
Gradually increase the weight or intensity of your workouts to challenge your muscles and promote growth.
Rest for 1-2 minutes between sets to allow your muscles to recover.
Incorporate stretching exercises for your leg muscles after your workout to improve flexibility and prevent injury.
Stay hydrated and fuel your body with a balanced diet to support your fitness goals.
Remember, it’s always a good idea to consult with a fitness professional before starting a new exercise program to ensure it aligns with your goals and abilities.