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Complete Leg Workouts

Beginner Leg WorkoutsIf you really want a good physique you must train and develop your legs. The below beginner leg workouts will work, tone and build up your Glutes, Quadriceps, Hamstrings and Calves. Including a home, beginner and a more advanced workout.

Don’t skip leg day

Some gym enthusiasts neglect their legs and just focus on upper body training, this can lead to imbalances. Plus having a well built upper body with under developed legs will look out of proportion.

You should develop and strengthen all your leg muscles equally to prevent imbalances in the appearance of the muscles. More importantly it will improve your athletic performances and it will also help to prevent injuries.

Training legs for fat burning

Most of the muscle in your body is in your buttock and leg area, for this reason training your lower body will burn more calories than training your upper body. So if you’re looking to lose fat and tone up it’s important to train your legs as it gives the best results with burning body fat.

By training your legs you’ll also get the best release of serotonin the happy hormone, and endorphin’s which are your bodies natural pain-killers.

Train Hard

Hard work is always needed when you’re trying to improve your body, however this is especially true when you’re trying to develop your legs. The muscles in your legs and your glutes are accustomed to working much of the day, for this reason you really do have to work them very hard to pack on muscle mass in your legs. Anything less than 100% effort is unlikely to have much effect, however everybody is different, some people will develop better and quicker than others.

Leg Workouts

This first home leg workout can be performed without any equipment, however dumbbells can be used to add resistance to the exercises.

For the other two workouts you require access to exercise equipment or a gym.

Equipment Needed

  • Leg Extension Machines – Thigh & Hamstring
  • Calf Raise Machine or Step
  • Barbell
  • Dumbbells
  • Squat Rack
  • Leg Press Machine

beginner leg workoutsBeginner Leg Workouts

Home leg workout  
ExerciseSetsReps
Lunges410 each leg
Squats410
Calf raises410
Step ups330
Gym leg workout one (beginner)  
ExerciseSetsReps
Front thigh leg curls38 - 10
Rear hamstring leg curls38 - 10
Leg press48 - 10
Calf raises38 - 10
Gym leg workout two (advanced)  
ExerciseSetsReps
Squats48 - 10
Lunges410 each leg
Deadlift46 - 8
Calf raises410
Leg press48 - 10

The sets and reps in these workouts are only an example. In the advanced workout you can reduce the sets to 3 as the workout is fairly demanding. I recommend a minimum of 3 sets per exercise for best results.

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2 comments

  1. Sarah

    Nice workouts thank you!

    1. sworkout

      You are welcome!

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