Easy to Follow Lower Body Workouts for Beginners

Lower Body Workout

Weights are not necessary for most exercises, but if they feel accessible to you, you can hold them if you wish. You may want to eliminate weight for a day and see how you feel. If you are just a little stiff, you may be able to add weights. The workout might need to be repeated several times if you’re uncomfortable.

It’s easy and free to do resistance training with body weight exercises, not to mention that they’re effective. However, to achieve some fitness goals like building bigger muscles and lifting more weight, you will need to add external weight.

The best body weight exercises do not require weights if you are already proficient at them. Focus on the functional movements that apply to most exercises, like pushing, pulling, squatting, and hip hunching. Having built a solid foundation, you can begin to increase the weight you lift from there.

Beginner Level Exercises For Lower Body

Several exercises are targeting the glutes, hips, and thighs in this lower body workout. It’s ideal for beginners or those whose weightlifting has only recently begun. Let’s have a look at the exercises!


Warming up before any exercise is essential so that your workout goes smoothly and you don’t injure yourself. Warming up your joints with a few minutes on the bike is the best way to prepare for your workout.

Whenever you’re not sure about a movement, you should ask a trainer for assistance. Trainers make sure you’re performing the exercises safely and effectively, so you will get results at the gym.

Step Up Dumbbell

Single-leg exercises such as the step-up are perfect for those who have never done one before. If you’re standing on the step, ensure your leading leg is parallel to the floor. Then, focus on contracting the glute muscles on the side with the leading leg, placing your foot securely on the step, and then driving up powerfully. Complete the movement by raising the opposite knee and standing on the step.

Squat Jump

Step with your feet hip-width apart, your toes slightly pointed out. Straighten your back, bend your knees, and then sit back until your thighs are parallel with the floor. Push through your heels, and rise straight up into a jump. Make sure you land softly and immediately proceed to the next rep. Practice three sets of ten repetitions or three sets of 30 seconds.

Ball Squat

Lean against the wall while holding the ball. Squat down and bend your knees, keeping them behind the toes. Continually repeat, if desired, while holding weights.

Raising the Calves

The best way to target calves, one of the most complex muscles to work, is with this simple exercise. Calf raises are an absolute must if you’re an avid runner or sportsperson. You can do them in the gym or while waiting for the kettle to boil.

Stand up straight and elevate your heel so that you are up on your toes. Then lower your heel again. Also, you can perform calf raises with your toes on a step to expand your range of motion or add weight to enhance the challenge.


Most people don’t skip nowadays, which is a shame because skipping works your calves and hamstrings in addition to your legs. Each arm should be out wide when you grab the skipping rope. Swing the rope over your head by grabbing it at your heels and moving it around your wrists. Jump over it as soon as it comes round.


It might seem unusual to put the deadlift in the advanced category, but that’s our way of emphasizing the importance of flawless form. To achieve the best results and minimize the possibility of injury, it’s worth having this move checked by a trainer if you have never done it before and are new to the gym.

Stand behind the bar with your feet shoulder-width apart. Then, grasp the bar with arms slightly wider than your legs and pull it up by driving your hips forward. Control the bar until it reaches the floor. Make sure your back is straight throughout.

Wall Sit

Lean against the wall as you stand in front of it. It is possible to slide the legs as far down as the floor and hold for 20-60 seconds. Be sure to keep your weight on your heels throughout the workout. You can test the intensity of your workout by lifting your toes. You will need to repeat this 20 times.

Sum Up

Thus, during the training, a beginner should focus on the basics. Ensure equal muscle development by exercising each leg individually. It will be beneficial to train side-to-side. This helps build strength in the smaller stabilizer muscles, important for injury prevention. It would be best if you also focus on exercising your posterior chain – particularly your glutes and hamstrings – because they produce the most force in your body.

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