Leg Day Basics

This beginner lower body session focuses on squat and hinge patterns to build foundational strength in the quads, glutes, and hamstrings using only bodyweight. Longer rest periods and moderate rep ranges ensure good form and recovery between sets.

Created by

shridhar

Workout Breakdown

Warm-up

Hip Circle

1 set × 10 reps

Leg Swing (Front & Side)

1 set × 10 reps

High Knees

1 set × 30s

World's Greatest Stretch

1 set × 5 reps

Glute Bridge

1 set × 10 reps

Main Workout

Simple Squat Progression

Progressive exercise

Simple Hinge Progression

Progressive exercise

Split Squat

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Single-Leg Romanian)

3 sets × 8 reps, 8 reps, 8 reps

Glute Bridge

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Hamstring Stretch (90/90)

1 set × 30s

Quad Stretch

1 set × 30s

Figure Four Stretch (Supine)

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s