In this article we will share 4 Exercises for beginner legs workout will fire Up your butt, quads, and hamstrings. These exercise are performed by fitness experts.
The best beginner legs workout will improve your strength in the gym and in everyday life. And we have an awesome example of a four-move routine that checks both boxes—just take a look below!
Best Beginner Legs Workout Exercises
- Glute Bridge
- Split Squat
- Lateral Lunge
- The Beginner Legs Workout to Fire Up Your Butt, Quads, and Hamstrings
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Time: 10 Minute
Equipment: Just your bodyweight. You may also want an exercise mat for comfort.
Good for: butt, quads, and hamstrings.
Instructions: Do each exercise for 10–15 reps. For the split squat and lateral lunge, this means 10–15 reps on each side. Rest 30–60 seconds before moving onto the next exercise. After all four exercises are finished, rest for 60–90 seconds. Complete 2 to 3 total rounds.
1 Glute Bridge
How to Do
- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor, hip-width apart. This is the starting position.
- Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don’t collapse in.
- Slowly lower your hips to return to the starting position. That’s 1 rep. Do 10–15 reps.
2 Split Squat
How to Do
- With your feet underneath your shoulders, hands on your hips, step your right foot forward as if you were doing a forward lunge; keep your right heel firmly planted. This is the starting position.
- Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your left foot. Your butt and core should be engaged.
- Push through your right foot to return to the starting position. That’s 1 rep. Do 10–15 reps, then switch sides and repeat.
How to Do
- Start standing with your feet just wider than hip-width apart and engage your core.
- Hinge at your hips, sending your butt back and bending both knees until your thighs are parallel to the floor. Focus on the movement coming from your hips, glutes, and hamstrings—not your knees and quads. Keep your core engaged so your back stays straight.
- Stand by squeezing your glutes and return to your starting position. That’s 1 rep. Do 10–15 reps.
4 Lateral Lunge
- Stand with your feet together, hands at your sides. This is the starting position.
- Take a big step (about 2 feet) out to the left. When your foot hits the floor, hinge forward at your hips, push your butt back, and bend your left knee to lower into a lunge.
- Pause for a second, and then push off your left leg to return to the starting position. That’s 1 rep. Do 10–15 reps, then switch sides and repeat.
Glute Bridge is Good for?
The glute bridge involves hip extension—which works your glutes and hamstrings—as well as a little bit of knee extension, which engages your quads. As the name suggests, glute bridges are great at activating your butt muscles, which is beneficial for the general population who sits most of the day and thus may struggle to activate their glutes.
How help Split Squat?
This single-leg exercise is a lunge variation, and lunges are basically a hybrid of hip hinges and squats. The hip hinge portion engages your posterior (backside) and the squat portion works your anterior (frontside). Put those together in the split squat, and you’ll smoke your entire leg.
Squats is Good for?
The squat is a super-functional movement that fires up your butt and legs and improves the ease at which you perform sitting activities (think: going to the bathroom and standing up and down from a chair).
How help Lateral Lunge to fire up your Butt?
The exercise, involves side-to-side movement in the frontal plane of motion. Most of us spend the majority of our time moving forward and backward in the sagittal plane of motion, but incorporating movements in all planes of motion is important if your goal is well-balanced strength; it also helps you move better in a way that mimics the demands of everyday life.
Beginner Legs Workout Routine
Beginners can do this lower-body workout one day a week. Just be sure to warm up first to increase your chances of an effective, injury-free workout. The warm-up doesn’t need to be complicated; try these five pre-workout stretches that will ready your body for any routine.
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Hope you get help with this Beginner Leg workout, if you have any issue so just comment below.