WORKOUT OVERVIEW: A foundational leg workout focusing on major muscle groups: quadriceps, hamstrings, glutes, and calves. This workout introduces basic gym equipment while emphasizing proper form.
WARM-UP (5-7 minutes): • 5 minutes light cardio (treadmill walk/jog or stationary bike) • Dynamic stretches:
- 10 leg swings (each leg)
- 10 walking lunges
- 10 bodyweight squats
- 10 ankle circles each foot
MAIN WORKOUT STRUCTURE: Complete 3 sets of each exercise:
- 10-12 reps per set
- 90 seconds rest between sets
- Complete all sets of one exercise before moving to next Total Time: Approximately 45-50 minutes
THE EXERCISES:
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Barbell Back Squats Target: Quadriceps, Glutes, Core Beginner Weight: Start with just the bar (20kg/45lbs) Setup: • Rack height at mid-chest level • Bar positioned across upper back (not neck) • Feet shoulder-width apart Execution: • Brace core • Break at hips and knees • Lower until thighs parallel (if mobility allows) • Drive through heels to stand Form Check: • Keep chest up • Knees track over toes • Maintain neutral spine
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Romanian Deadlifts (RDL) Target: Hamstrings, Glutes, Lower Back Beginner Weight: 30-40% of your body weight Setup: • Hold barbell at hip level • Feet hip-width apart • Slight bend in knees Execution: • Hinge at hips • Lower bar along thighs • Feel stretch in hamstrings • Drive hips forward to return Form Check: • Keep bar close to legs • Maintain neutral spine • Don't round lower back
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Leg Press Target: Quadriceps, Glutes Beginner Weight: Start with 50% of your body weight Setup: • Adjust seat position • Feet shoulder-width on platform • Back flat against pad Execution: • Lower weight with control • Stop at 90-degree knee angle • Press through heels Form Check: • Don't lock knees at top • Keep lower back against pad • Control the movement
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Walking Lunges Target: Quadriceps, Glutes, Balance Beginner Weight: Bodyweight or light dumbbells (5-10lbs each) Setup: • Stand tall • Dumbbells at sides (if using) Execution: • Step forward into lunge • Lower back knee toward floor • Push through front heel to next step Form Check: • Keep torso upright • Front knee tracks over toe • Back knee hovers above floor
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Seated Calf Raises Target: Calves Beginner Weight: 20-30lbs Setup: • Seated calf raise machine • Balls of feet on platform Execution: • Lower heels below platform • Push through balls of feet • Squeeze at top Form Check: • Full range of motion • Control the movement • Feel the stretch
PROGRESSION GUIDELINES:
Week 1-2: • Focus on form • Master movement patterns • Use lighter weights
Week 3-4: • Increase weight by 5-10% • Maintain proper form • Build mind-muscle connection
Week 5+: • Progressive overload when ready • Add complexity if form is solid • Consider full coaching for advanced progression