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Beginner Leg Workout

This basic beginner leg workout hits the quads, hamstrings,


glutes & calf muscles. It is designed for beginners to weight
training who want to build and strengthen their legs.

Workout Summary

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Beginner

Program Duration 6 weeks

Days Per Week 1

Time Per Workout 20-30 minutes

Equipment Required Machines

Target Gender Male & Female

Author Doug Lawrenson


Workout PDF Download Workout

Workout Description
Welcome to the beginners leg workout! This leg workout comprises of a total of 9 sets
and 4 exercises. The workout hits the hamstrings, glutes (butt muscle), quads and
calves. You should do this workout once per week only to allow time for adequate
recovery.

Workout Notes:

1. Perform a 2 set warm-up before this workout on the leg press machine. First set
with a very light weight, and the second set with half the weight used on the first
exercise.
2. Strict technique on all exercises. (see quads, hamstrings, glutes and calf exercises)
3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:


Beginner Leg Workout

Legs

Exercise Sets Reps


Leg press 3 15-12-10

Leg extension 2 10

Leg curl 2 10

Seated calf raise 2 12-10

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About The Author

Doug Lawrenson
Doug is an ex-competitive bodybuilder with over 20 years fitness experience,
specifically diet & nutrition, weight management and training techniques.
View all by Doug Lawrenson »

74 Comments + Post Comment


Posted Sun, 07/17/2016 - 18:44 LIKE 15
Nikki
I am 37 with lower extremity weakness. My legs give out and I fall. I can't walk far distances
and I have now gained an additional 100 lbs over my usual weight because I used to play
volleyball, do a great deal of bike riding and walking. Is there any exercises I can do to lose fat
on my thighs, torso, arms and and back? Preferably without leaving a huge amount of loose
skin behind. Thanks a mill.

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Posted Mon, 01/16/2017 - 15:42 LIKE 3


micheal
Nikki, i'll like to start by saying sorry about your current situation. You don't need to over
strain your self a simple light exercise which will be perfect for you is a simple Swiss ball
wall swat.Place the ball against a wall and stand with your back against it, holding it in
place. Place your feet shoulder-width apart and turn your toes out about 15 degrees.
Squat down as low as you can, rolling the ball down the wall as you descend. Do this
along side stretching. Every morning and evening. Also watch what you eat , avoid fatty
foods and consume more fruits and vegetables. If you combine these 3 things you'll
see the changes in 2 to 3 months max. Just be patient and give yourself some time ok.

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Posted Sat, 02/27/2016 - 10:01 LIKE 15


Hover
Hey sir i am 18 years old guy and i am skinny. i would like to go to gym but i dont know what
my program should be i just know that i want to have a skinny but muscular body please help
me to build my workout plan and i would like to have a good legs. thankyou sir.

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Posted Fri, 06/10/2016 - 11:26 LIKE 11


Evz
Eat, eat & eat! I'm also a hard gainer and I cant emphasize enough the importance of
eating! You can train to your hearts content but unless your hitting your Macros growth
is impossibly slow.
I would suggest you spend a little time putting together a diet plan or discussing a diet
with your trainer (if you have one) before you even look into workout routines.
Anyway keep up the hard work and I am sure you will meet your goals

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Posted Tue, 01/20/2015 - 00:13 LIKE 18
sai mithra
Hi sir,I have been doing for several months ,I used to do only upper workouts,now am feeling
ashame of my thinner thighs,,plz give some suggestions to improve my thin thighs,,

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Posted Thu, 12/25/2014 - 03:20 LIKE 15


vasu gupta
I have flat foot my upper body is alright but my leg bones are becoming weak day by day and
leg fat is also incresing. im 14 years old, my weight was 40 when im 13 years old but now my
weight is 54. suggest some easy exercises to increase bone power and and to burn fat and
build muscle..Now its very difficult for me too run for a long time

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Posted Wed, 07/16/2014 - 19:39 LIKE 19


Jay
Hi Steve,
Over the last 2 years I've went from 135 to 173 but I will admit I've neglected my legs.
I'm 5'11 and my legs are very long compared to the rest of my body. Squats bother my bad
knee, is there a way it can build strong legs without it? And will targeting my legs improve my
upper body mass due to raised test levels? I want to compete at some point but I want
impressive legs first. I have a good grasp on body building and have gotten my upper body
pretty strong. From 135 bench press 2 years ago too 300 for 2 reps now. What's a good lift to
start my workout with? Thanks steve

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Posted Wed, 04/16/2014 - 22:41 LIKE 20


winner
I am a soccer player and i want to develop strong legs for my sport. Shall i do squats?

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Posted Sat, 03/01/2014 - 23:51 LIKE 20


erika
Hello!i started gym yesterday but i dont know which machines to use.i'm a 5'5 and 61kg
girl.mylower body is not proportioned to my upper body.i buy size small on tshirts and large
on pants because thats the only thing that fits my legs.help me!!

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Posted Thu, 01/30/2014 - 01:03 LIKE 19
Fidan Guru malnueva
hey i do alot of squats and workout at my home i try every leg workout at youtube and is it
normal to feel pain when walking but i think i increased my jump but why is it kinda gone and
btw i do diets to less weight hey can you tell me how to jump higher i need now because nxt
week will be my 100m dash please reply ASAP ! :)

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Posted Mon, 09/02/2013 - 05:06 LIKE 25


CREAMA
I WAS IN A CAR ACCIDENT IN 2010. HURT MY BACK NOW IT'S MESSING WITH MY LEGS
HOW CAN I BUILD THE STRENGTH BUCK UP IN MY LOWER BODY?

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Posted Sun, 06/09/2013 - 21:17 LIKE 17


Kenny Banh
Is there a specific order we should do this in?

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Posted Sat, 03/02/2013 - 10:28 LIKE 21


Liam
I have just turned 16, and I play a lot of football. Training Monday to Friday (except Thursday)
and play matches Saturday and Sunday. You got any tips on how to increase my calf and
quad muscles??

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Posted Fri, 01/25/2013 - 12:22 LIKE 26


joe
today my 6th day back at the gym, im doing legs today im going to do this method , how
much should i start with leg presses ? a plate ? then add 25 pounds?

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Posted Fri, 01/25/2013 - 12:37 LIKE 18


Joey
After completing a few sets with very light weight as a warm-up, you'll have to
experiment with the weight at first. You'll want to start with a weight that you can
complete with good form and finish the recommended rep ranges. After you're able to
complete all prescribed reps, it would be time to add more weight. For legs, it's usually
fine to add weight in 10lb increments.

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Posted Thu, 12/20/2012 - 19:19 LIKE 21


Matthew
My name is Matt. I used to work out a lot (2-3 hours daily). I broke two vertebrae and now I am
pretty much having to restart because I've been in recovery for a year and a half. I want to do
things differently. Before, I would just workout with no real goal. I'd just go run with no end
point, lift with no real routine or goal. I want to get a good routine and learn to set goals that
are reasonable and allow constant progress. I can't run anymore because my back can't
handle it so I have started to use a bike. Are there any materials you could recommend for a
solid routine which builds strength and size as well as has several milestones? Thanks!

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Posted Mon, 11/26/2012 - 09:17 LIKE 23


Martha
I would like to learn how to do sets and reps.

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Posted Mon, 09/03/2012 - 15:33 LIKE 24


Sumit
hey steve..
i'm working out since 4months..my upper body turned out in a good shape but my legs are
still too thin..can you suggest me some exercise to build up my thighs muscles??

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Posted Thu, 09/06/2012 - 14:24 LIKE 28


Steven
This workout can help.

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Posted Sun, 05/20/2012 - 15:11 LIKE 25


Jamil
I'm 6'1 207lbs 21 years old. I have a great upper body, but I have chicken legs. I admire soccer
players and there legs, what can I do to get great looking legs. My body just looks awkward.
Thank u.

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Posted Tue, 05/15/2012 - 16:40 LIKE 20
Stephanie smith
Hi!! I just lost 20lbs and really need to tone. I enjoy working out from home and have been
doing the abs and leg work outs. I wanted to know if I should do the full body work out and
when to add it in there? Thank u!!

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Posted Mon, 04/23/2012 - 20:57 LIKE 29


Evan
Hey, Im age 14, and trying to get in shape for football. I am underweight, and trying to become
Running back or Wider receiver. I need A LOT more leg muscle, please help.

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Posted Fri, 04/20/2012 - 13:02 LIKE 35


John
hi im currently training for football season which starts in 126 days. im a defensive line men
and a offensive line men. im 6 foot and 200 lbs. Ive been so focused in upper body that i
forgot my legs. is thier any exercise i can do that can also improve my speed?

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Posted Thu, 03/01/2012 - 15:02 LIKE 48


Robert
Should I replace the leg press with a barbell squat, if im a beginner?

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Posted Wed, 12/12/2012 - 17:08 LIKE 34


kent
no that is too hard sorry try kicking a chicken around

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Posted Thu, 02/23/2012 - 16:41 LIKE 37


Addy
How do I gain 2-3 inches on my legs. I have been doing it squats and then stops. And now
almost after 6 months I m back to gym. I have started my workout and it is my 3rd week. For
Legs I am going follow this beginner exercise and then advance level but I want get size on my
legs.
Does these exercise good for the increasing the size?
How does protein intake works with the workout?
Does it help to do same leg workout twice a week to gain size on the legs?
Thanks

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Posted Mon, 02/13/2012 - 23:03 LIKE 42


Max
Hey im 13 5ft 9 145lbs what could i do to increase my vertical?

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Posted Wed, 02/08/2012 - 04:21 LIKE 36


hector
Hi,
i broke my ankle about 5 years ago, I can run but ankle gets stiff, what kind of excercises can i
do to strengthen my legs and maintain mobility/improve mobility on my ankle?

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Posted Mon, 01/23/2012 - 00:16 LIKE 44


john
im 22 wanting to play football this season, so im tryna build my legs to the point where i can
last longer. my question is how long would you say this routine is? is it overdoing it if i was to
do it twice a day? will my legs be stronger n more tone or will have to move up to like an
intermidate workout after this?

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Posted Wed, 12/28/2011 - 17:55 LIKE 39


Tj
Hey guys whats up? I dig your site. I emailing you because im trying to figure out a way to put
some beef on my legs. Im 40 years old and my body is TOTTALLY disproportianate. Im barrell
chested with scrawny chicken legs. Iam not exaggerating when i say my legs are sickly.
People at work make fun of me and say that my legs look like golf putters. One guy said i look
like i have polio.im real self consious and desperate. Ill do whatever it takes, i just dont know
where or how to start. I guess i need some one to help point me in the right direction, workout
wise,recovery wise, nutrition, the whole ball of wax. I just want to look normal, proportianate.
Please help. This is not a joke....my legs are disgusting. Please help me guys. Thanks and god
bless.

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Posted Tue, 01/17/2012 - 01:48 LIKE 50
reda
Hi dear Tj:
i can understand your situation, and thats wt drived me to answer your question, first of
all you have to join a gym, that will help and encourge you to perform better day by
day,the trainer will guide you,
you have to first go to the gym and get used to the atmospher, you can start with
swedish ( Fitness ) exercises. it will help you lose weight, strengthening and gaining
muscles and shape your body.
Then you can start to do biggners body building exersices and go ahead.
ofcourse you have to take care of your nutrition, avoid rice, bread,fat meals
you can have chicken,beef,fish etc .
but on lunch not dinner, actually try to avoid the dinner meal, or have some fruits or
vegetables.
and soo on.. so the first step is ,,,, join the Gym...
second is to start some fitness exercises
third is to do start the biggners body building exercises..
all these should be carried out parallelly with an appropriate diet.
and ofcourse with great enthusiasm , interest, hope and love.

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Posted Fri, 12/23/2011 - 04:50 LIKE 41


ricky
hi iam british military and iam just looking for a work out that consists of leg and core workout
to assist for carrying heavy weight for long distances much appreciated if you can help

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Posted Fri, 12/23/2011 - 11:29 LIKE 52


Steven
Hi Ricky,
I suggest posting your question on the forum. You will receive some great advice.
http://www.muscleandstrength.com/forum/

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Posted Thu, 12/08/2011 - 10:26 LIKE 42


Michael Barrett
Hey Steve,
My gym does'nt have a seated calf raise machine. Could you recommend another workout
which targets the same muscle group? E.g. is it possible to work the calfs standing with a
dumbell in each hand and then raising yourself onto your tiptoes?
Thanks

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Posted Wed, 12/21/2011 - 11:24 LIKE 40


Steven
Dumbbell calf raises are a good option. I prefer one foot at a time holding only a single
dumbbell. But you can do both at the same time.
Here are more great choices:
https://www.muscleandstrength.com/exercises/calves

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Posted Wed, 11/09/2011 - 23:03 LIKE 45


Knox
Hi. I'm a high school kicker for my football team and I haven't really worked out much before. I
was wondering what a good basic starting routine would be, with as much focus on building
leg strength as possible. Thanks in advance,
Knox

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Posted Wed, 11/23/2011 - 14:03 LIKE 37


Steven
This workout is a good place to start. It may also be beneficial to incorporate squats.

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Posted Sun, 11/06/2011 - 21:36 LIKE 46


Joe
I have started playing volleyball lately and was wonder what workouts I should do to improve
my verticle jump.

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Posted Wed, 11/23/2011 - 14:02 LIKE 38


Steven
Squats get my vote. They always worked wonders for my vert.

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Posted Mon, 10/03/2011 - 14:15 LIKE 47
Trina
Hi Zach, I am 42 years old and just recovered from over a year of vertigo. I was using a cain
and passed out on a couple of occasions... Now that the vertigo is gone I have very little
strength in my legs and feel I am starting from scratch. Can you suggest to me where to
begin... I'm a little overwhelmed with the whole process. Any help you can give me would be
appreciated. Trina

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Posted Mon, 10/03/2011 - 22:37 LIKE 40


Steven
What equipment do you have access to? Do you workout at home or at a gym?
Also, what are your goals?

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Posted Tue, 08/16/2011 - 18:33 LIKE 50


FRED Brower
Hey Doug,
I wanna know how to build extreme strength and explosion in my legs by doing this workout.
Thanks,

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Posted Wed, 08/17/2011 - 14:10 LIKE 40


Steven
Hi Fred,
Using good form, always push yourself on every set. When you can perform the
recommended number of reps for a set, add weight.

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Posted Thu, 08/11/2011 - 14:36 LIKE 46


sam
Hi steve, i recently tried a workout that suggested hack squats but my gym doesn't have a
machine. What do you suggest I do instead of those?

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Posted Tue, 08/16/2011 - 14:48 LIKE 39


Steven
Hi Sam,
Squats.

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Posted Thu, 01/12/2012 - 09:44 LIKE 37


pete
really? no use for extensions and curls. try squats or goblet squats or BW squats..single
joint exercises are for advanced people. imo...

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Posted Wed, 07/06/2011 - 04:04 LIKE 46


Dan
Hi Steve,
Could I add squats to this routine by chance?

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Posted Mon, 06/20/2011 - 23:31 LIKE 43


Deng
If your trying to increase leg size, should you workout your legs twice a week once a week? If
so, should you do it with different muscle part. Ex. Back And Legs? Thanks.

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Posted Sat, 01/29/2011 - 09:47 LIKE 48


Scott
Hello,
I am wondering the order of this and other beginning routines. Am I supposed to do a set of
one exercise then the next exercise, or should I completed all three sets of squats then move
to the two sets of extensions and so on?
Thanks for your help

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Posted Sun, 01/23/2011 - 17:25 LIKE 44


Jack
What kind of cardio is best to do after a leg workout? I usually use the elliiptical for cardio but
don't want to overstress my legs. Would using the recumbent bike for a short cardio session
be better after a legs workout?
Thanks
Jack
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