Your First Lower Body Workout: A Beginner's Guide
This session is for you if you're brand new to working out your legs and have little or no experience with gym exercises. We'll walk you through a safe, step-by-step routine that builds strength in your legs, hips, and glutes — the muscles you use every single day for walking, climbing stairs, and staying steady on your feet. Stick with it, and the future you will thank you.
What the research says
One thing research makes clear is that HOW you show up to your training matters. A 16-week study that compared in-person and online weight training classes found that students who attended traditional, in-person classes showed significantly greater improvement in lower-body strength — measured by the back squat — than students who trained on their own using only online video. The researchers noted that lack of motivation and low accountability were possible reasons the independent group fell short. Separately, a review of 33 studies on a style of training that mixes heavier and lighter exercises found it was effective for improving squat strength and sprint speed, though it was only clearly superior to standard training for those two specific measures. Neither of these studies was done on beginners specifically, but they point to the value of structured, consistent sessions — exactly what you're doing right now.
Moderate — the squat strength finding from the online versus in-person study is direct and significant, but it was conducted on college students, not beginners in a gym setting; the complex training meta-analysis is large and well-structured but its results apply specifically to athletes.
A 16-week study comparing traditional in-person weight training classes to an online-only group found that the online group scored significantly lower on the back squat strength test at the end of the study. The researchers noted that lack of motivation, low accountability, and the possibility that self-reported workouts were inaccurate were possible reasons for this outcome.
View study →A meta-analysis of 33 studies (1,064 participants) found that training programs combining heavier and lighter exercises in one session were effective for improving countermovement jump height, squat jump height, one-repetition maximum squat performance, and sprint times across multiple distances. However, when directly compared to traditional training methods, this combined approach showed superior results only for one-repetition maximum squat strength and 20-metre sprint time.
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.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
This entry is for general education only and is not medical advice — if you have any pain, injury, or health condition, please check with a qualified medical professional before starting this or any new workout program.