Your First Leg Day: A Beginner's Full Lower-Body Workout
This workout is for you if you are new to the gym and want to start building stronger legs from the ground up. It covers your thighs, hamstrings (the muscles on the back of your upper leg), glutes (your backside), and the smaller muscles around your ankles and hips that help you stay steady on your feet. Stick with it consistently and you will move better, feel more stable, and build a base that the future you will genuinely thank you for.
What the research says
A few things from the research are worth knowing before you start. First, when it comes to scheduling your workouts, a study on recreationally trained people found that training three days per week produced significant increases in leg press strength whether those days were spread out across the week or bunched together on consecutive days, with no significant difference between the two approaches. So if life only gives you back-to-back days, that is still enough to make real progress. Second, a study on passive static stretching of the hamstrings found that all stretching conditions tested were more effective than no stretching at all. The treadmill warm-up group and a 10-minute stretching group showed the strongest acute effects on range of motion right after stretching. This tells you that a light movement warm-up before you stretch is a worthwhile step, not a throwaway one.
The scheduling finding comes from a small study (21 men, 7 weeks), so treat it as useful early-stage evidence rather than a firm rule; the stretching finding is also from a small sample (50 women, 3 sessions) and covers an acute effect only, so both findings are directionally helpful but not conclusive on their own.
A 7-week study in recreationally trained men found a significant increase in leg press strength in both a group that trained three nonconsecutive days per week and a group that trained three consecutive days per week, with no significant difference in that strength gain between the two groups.
View study →A study comparing stretching methods on hamstring muscles found that all experimental stretching conditions produced significantly greater improvements in range of motion than no stretching. The treadmill warm-up group and the 10-minute stretching group showed the strongest acute effects on range of motion immediately after the intervention.
View study →The routine
Warmup
Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position. Repeat for 10-20 repetitions, and then switch to the other leg.
Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement. When you are done with the right foot, then repeat with the left leg.
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
Main
Place a balance board in front of you. Stand up on it and try to balance yourself. Hold the balance for as long as desired.
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position.
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent. Return to the starting position be driving through with the hips to come back to a standing position.
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position. Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement. After performing the recommended amount of reps, repeat the movement with the opposite leg.
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section). Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions.
Cooldown
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.
This entry is for general information only and is not medical advice — if you have any pain, existing injuries, or health conditions, check with a qualified health professional before starting this or any new workout program.