6 Leg Workouts – Best Exercises for Beginners at the Gym

Legs are often looked over when working out, but leg workouts are extremely important for staying consistent with your body’s physical nature. Here are 6 Leg Workouts for Beginners at the Gym:

Machine Leg Press

One of the greatest leg workouts. This will trigger your quadriceps, glutes, and hamstrings to work together and create the force to press the weight.

Don’t be afraid to use heavier weight on this because your legs will likely be able to handle it at the same amount of reps.

(5 Sets) (15 Reps) (1 Min Rest)

Leg Extensions

This workout will be best for isolating your quadriceps. Increase the weight on the machine after every set to give yourself a challenge.

Make sure you are seated all the way back in the chair and using only your legs to swing from 90 degrees to a full 180 degrees at the top.

(5 Sets) (15 Reps) (1 Min Rest)

Related Post: 6 Back Workouts to do at the Gym

Hamstring Curls

This leg workout is best for isolating your hamstrings.

Make sure your legs are secured very tightly in the machine to ensure that your hamstrings are doing all of the work. You should increase the weight every set here as well. Focus on controlling the swing slowly instead of big jolts up and down.

(5 Sets) (15 Reps) (1 Min Rest)


The ultimate master of leg workouts. Squats ensure the use of every muscle in your legs which makes it one of the few power lifts.

Keep your back posture as controlled as possible and bring your legs down as far as you can go while keeping your feet flat on the ground and your back straight.

Keeping a straight back is one of the biggest issues in the gym so make sure you wear a workout belt to avoid any injuries. This is my favorite one.

(5 Sets) (10 Reps) (1 Min Rest)

Lying Leg Curls

Much like the hamstring curls, the lying curls allow you to bring your legs all the way back to your butt for a longer range of motion.

Make sure your back is relaxed during the exercise as it is natural for your back to tense up doing this. A tense back will not give you the proper squeeze at the end of every rep.

(5 Sets) (15 Reps) (1 Min Rest)

Related Post: 6 Bicep Workouts to do at the Gym

Calf Raises

Don’t forget the calves!

With a calf raise machine, you should make sure that your are squeezing hard at the top of every raise.

If you aren’t using the machine, hold a weight by your chest and stand on something slightly higher than the ground to give you a longer range of motion.

(5 Sets) (15 Reps) (30 Sec Rest)


There you have it! 6 Leg Workouts to do at the gym for beginners. Be sure to check back and read the instructions again before attempting the workouts. Good luck in the gym! Thanks for reading. If you have any questions, comments, or suggestions, leave them down below!

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