2 Leg Day Workouts For Beginners

Lower body days are my favorite days! 

Because our legs contain the largest muscles in the body, leg days tend to burn more calories than other days, which is great for fat loss!

You don’t have to worry about not knowing what to do in the gym, because I got you! Here are two of my go to lower body workouts that you can try for yourself.

Get ready to sweat and to be sore for a couple of days, because these two lower body workouts for beginners are going to burn!

oh, and remember to rest when you need to, but do not cheat yourself! Try to keep your rests between 30 seconds to a minute between each set. Listen to your body, and if you start to feel lightheaded or nauseous STOP.

Things you’ll need :

Resistance/Booty band

Dumbbells – any weight

EZ Bar


Kettlebell (optional)


Warm Up ( read more about the importance of a warm up here)

15 minute walk. Maximum Incline (this would be either 15 or 20 depending on your gym), 2.5 speed.

Banded Squats – 4 sets of 20 reps

For this exercise you will need you resistance band. Place the band around your legs about an inch or two above your knees.

Spread your feet to about shoulder width apart.

Squat down as far as you can go without breaking form.

Stand, and squeeze your glutes.

Repeat for 20 reps.

Reverse Lunges with Dumbbells – 3 x 20

Hold one dumbbell in each hand. Your arms should be touching your sides.

Step back and lunge. Then return to starting position.

Repeat on other leg for 20 reps total.

Banded, Squat Pulse, Squat Jump, Squat – 3 x 10

This exercise is a series of 3 exercises.

To start, squat down as long as you can. Pulse up and down, making sure not to come all the way up. This movement should be more like a bounce in a squat position.

Do 10 of these.

On your last pulse you will then go immediately into 10 jump squats (see workout 2 below for details on how to do jump squats).

After your jump squats immediately go into 10 regular squats.

Rest and repeat cycle 3 more times

Step Ups with Dumbbells – 3 x 20

Hold a dumbbell in each hand either at your sides, or up at your shoulders.

Stand in front of a bench that comes about half way between your knee and your foot..

Step up onto the bench with one leg, until you are standing on top of the bench.

Step back down with the other leg.

Then step up with opposite leg, and repeat.

Do this for 20 reps. (10 step ups per leg)

Walking Lunges with Z-bar or Dumbbells – 3 x 20

For this exercise you can choose to use a z bar or dumbbells.

If you use a Z-bar it will go on the back of your shoulders.

If you use dumbbells you can hold them by your sides.

Find a path that you can use and do 10 walking lunges one way, then 10 back to the starting point.

Repeat this for 4 rounds.

Goblet squats – 3 x 10

Grab one dumbbell or a kettlebell. Hold it at level with your chest.

Squat as low as you can without breaking form.

Come back up and squeeze your glutes.

Repeat for 10 reps


Warm Up ( read more about the importance of a warm up here)

20 minute walk/jog

Jump Squats – 4 sets of 10 reps

Starting from a standing position squat down as low as you can, and then jump up in the air.

When you land immediately go back into a squat and repeat.

Complete 20 reps before stopping.

Rear Foot Elevated Split Squat – 3 x 10

For this exercise you will need a bench that ithat comes about half way between your knee and your foot.

If you cannot lift your leg that high you can either find a shorter bench or just do this on the floor without your foot being elevated..

Start with your back facing the bench.

Lift one leg onto the bench and get into a lunge position.

Squat down as low as you can, and then go back up.

Repeat for 10 reps.

Barbell Squat – 3 x 10

Place the empty barbell on the back of your shoulders. This means do not add any weight, just use the barbell by itself.

Squat as low as you can without breaking form.

Come back up and repeat for 10 reps.

Linear Leg Press – 3 x 15

Using the linear leg press machine you will do a leg press.

Place one 45lb plate on each side.

Sit in the machine, and place your feet on the pad.

Release the handles ONLY when you are ready to begin.

Bring the weight towards your chest until your legs are at a 90 degree angle.

Push the weight back up DO NOT LOCK YOUR KNEES! You can break your legs by doing that.

This should be a continuous motion. Do not stop between reps, but do not go too fast.

Complete 15 reps and then rest.

Romanian Deadlifts – 3 x 10

Using a Z bar, hold it both hands in front of you shoulder width apart.

Hinge your hips and bend forward until the bar is almost touching your feet.

Your knees should slightly bend.

Stand up using your legs and squeeze your glutes.

Repeat 10 times. Do 3 sets.

Use the videos as a guide on how to do these exercises correctly!

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