August 30

20-Minute Beginner Leg Workout (Video)

By fitness

August 30, 2022




The BEST newbie leg exercise at residence or on the health club! This all power decrease physique exercise targets the quads, glutes, hamstrings, thighs and calf muscular tissues – all in 20 minutes, utilizing only a set of dumbbells. Modifications are included for every leg day train to scale the depth up or down.

You beloved the all power newbie arm exercise we shared final week. So we’re balancing it out with a model new LEG DAY exercise that’s excellent for inexperienced persons, being pregnant/postpartum, or anybody on the lookout for a stable strictly power decrease physique exercise.

This is a naturally low impression decrease physique exercise that's ALL power coaching, that includes the perfect leg workouts for inexperienced persons and superior health fanatics alike.

This exercise targets the entrance of the leg (quads), again of the leg (hamstrings), butt (glutes), inside thighs (adductors) and hips (abductors).

You select how difficult this newbie leg day exercise relies on the weights you decide up. The final 2-3 reps of every transfer ought to really feel difficult to finish with correct kind; that’s how you selected the best weights.

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two women performing a lateral squat as part of beginner leg workout

Beginner Leg Workout FAQs

What Should A Beginner Do For Leg Day?

Beginners ought to embrace a wide range of actions of their leg day, together with a hip-dominant motion (deadlifts), a knee-dominant motion (squats), and shifting in several planes of movement. Additional in style leg day workouts embrace hip thrusts/glute brides and lunge variations.

How Long Should Leg Day Be For Beginners?

In common, it’s advocate to coach legs 2-3 instances every week, relying in your health objectives. Beginners ought to purpose for every coaching session to final between 15 and half-hour. A well-rounded health plan contains a wide range of exercises to permit your muscular tissues correct time to relaxation and get well earlier than coaching the identical muscle group once more.

Does Leg Day Burn Fat?

Most of the biggest muscular tissues within the physique are within the legs. These massive muscular tissues require extra vitality to work — which implies they burn comparatively extra energy. This makes leg exercises an environment friendly approach to burn energy and fats.

Build robust legs with this ALL STRENGTH newbie leg exercise with dumbbells!

A whole leg day exercise that hits all the key decrease physique muscle teams in below 25 minutes, utilizing only a set of dumbbells.

Add this decrease physique exercise to your newbie exercise plan 1-2 instances every week to construct and keep power within the decrease physique.

Workout Equipment:

Medium Set of Dumbbells.

I like to recommend between 5-25 lbs relying in your health stage. We used 10, 15 and 20 lb dumbbells in right this moment’s exercise. Option to drop weights at any time and do that exercise with simply your body weight.

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Workout Instructions:

Follow together with the guided Leg Day for Beginners on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (1-2 newbie leg workouts per circuit)
  • Timed Intervals (40 seconds of labor, 20 seconds relaxation; full as many repetitions as you'll be able to within the timed interval)
  • Repeat Each Circuit x2 Sets
  • 1-Minute Power ‘Burnout’ Exercise Between Circuits

Workout Outline

CIRCUIT ONE: Squats

  1. Goblet Squat
  2. Side Step Goblet Squat and Pivot Squat

Burnout: Lateral Squat Thruster

CIRCUIT TWO: Lunges

  1. Split Lunge
  2. Reverse Lunge and Lateral Lunge

Burnout: Lunge Knee Drive Switch

CIRCUIT THREE: Deadlifts

  1. Staggered Deadlift

Burnout: Dumbbell Swings

CIRCUIT FOUR: Glute Bridges

  1. Dumbbell Glute Bridge

Burnout: Glute Bridge March

6 Leg Exercises for Beginners

Goblet Squat

Targets: Legs, glutes, quads, hamstrings, hip abductors, chest and core.

two women performing goblet squats to target legs and glutes

How To Do A Goblet Squat

  1. Stand along with your ft hip width aside. Hold one dumbbell vertically at your chest in a goblet-hold.
  2. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Aim for 90-degree bends at every knee, specializing in pushing your knees out (not letting them collapse). Keep your torso upright.
  3. Exhale as you press via your heels to face tall, driving your hips ahead to return to standing.

Side Step Goblet Squat and Pivot Squat (Transverse Squat)

Targets: The glutes (outer gluteus medius), quads (together with the VMO, the small teardrop-shaped muscle group that helps transfer the knee joint and stabilizes the kneecap) and core.

two women performing a goblet squat and pivot squat as part of beginner leg workout

How To Do A Side Step Goblet Squat and Pivot Squat

  1. Begin in impartial standing place, ft shoulder width aside. Hold a single dumbbell at chest stage (goblet maintain).
  2. Step out along with your proper foot, ft barely wider than hips, and decrease down right into a squat, pushing your hips again and down till your hips align along with your knees (knees bent at 90 levels). Left foot stays planted, toes dealing with ahead. Drive knees out towards your pinky toes.
  3. Then drive via your heels, squeezing your glutes as you stand tall. As you stand, deliver your proper foot again in to beginning place.
  4. Once standing, carry your proper foot off the mat and step your proper foot 45 levels behind you, “pivoting” via your left foot. Moving from the sagittal airplane into the transverse airplane of movement.
  5. Lower down right into a squat, then drive via your heels to return to standing. As you come back to standing, step your proper foot ahead, returning to beginning place.

Split Lunge

Targets: Legs, quads, hamstrings, butt and calves.

two women performing split lunges to target quads and glutes as part of beginner leg workout

How To Do Split Lunges

  1. Stand with ft hip-distance aside. Hold a dumbbell in every hand at your sides.
  2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh is parallel to the ground. Lower slowly and with management.
  3. Exhale, squeezing your left glute and maintaining the load in your left heel as you push up, returning to standing place.

Modification: Hold one dumbbell horizontally at your chest, or do that train with simply your body weight.

Reverse Lunge and Lateral Lunge

Targets: Glutes (gluteus medius), quads, hip adductors (inside thighs), hamstrings and core.

Focuses on the outer glutes or hip abductors that help with side-to-side actions, in addition to stabilizing your pelvic ground.

two women performing a reverse lunge and lateral lunge combination move

How To Do A Reverse Lunge and Lateral Lunge

  1. Start standing, feet6 shoulder width aside. Hold dumbbells at your sides.
  2. Step your proper foot again right into a reverse lunge, bending each knees at 90-degree angles and aiming to get your entrance thigh parallel to the bottom.
  3. Push via your entrance heel to face tall, returning your proper foot to beginning place.
  4. Then, step your proper foot out extensive to the best. As you step out, sit your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat along with your proper leg whereas your left leg stays straight.
  5. Push off your proper foot to return to beginning place, standing tall along with your ft below your hips.

Modification: Hold one dumbbell horizontally at your chest, or do that train with simply your body weight.

Staggered Deadlift

Targets:  Legs, glutes, quads, hamstrings, hips and core.

two women performing a staggered deadlift with dumbbells

How To Do A Staggered Deadlift

  1. Start standing, ft hip width aside, holding a dumbbell in every hand, palms dealing with in in direction of your physique.
  2. Stagger your ft, so your proper leg is barely in entrance of your left foot. Kickstand your again proper foot, proper heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again toe.
  3. Maintain a staggered stance as you hinge on the hips. Push your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs till you are feeling a stretch alongside the again of your left leg.
  4. Then, press via your entrance heel to push your hips ahead, pulling the dumbbells again up in direction of your hips as you stand tall.

Modification: maintain one dumbbell within the reverse hand out of your working foot.

Dumbbell Glute Bridge

Targets: Glutes, hamstrings, hips and pelvic ground.

two women lying on their backs performing dumbbell glute bridges

How To Do A Dumbbell Glute Bridge

  1. Start laying in your again, ft flat on the ground below knees. Place dumbbells in your hips.
  2. Press via your heels to carry your glutes off the mat, squeezing your glutes as you carry. Think about maintaining your core engaged and knees consistent with your hips.
  3. Exhale, slowly decreasing your hips to hover an inch above the mat.

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