Best Bigger Leg Workout for Beginners in Gym

For beginners looking to target their leg muscles in the gym, it's essential to focus on compound exercises that engage multiple muscle groups at once. Compound movements not only promote overall leg strength but also help build a solid foundation for more advanced exercises. Here's a beginner-friendly leg workout that you can follow:

Remember, proper form is crucial to prevent injuries and get the most out of your workout. If you're unsure about how to perform any exercise correctly, don't hesitate to ask a gym instructor or a knowledgeable individual for guidance. Additionally, always start with lighter weights to build a foundation and gradually increase the resistance as you gain strength and confidence. Lastly, ensure you warm up before the workout and cool down afterward to reduce the risk of injury.

8 Best Bigger Leg Workout for Beginners

Expert Advice

Maintain proper form and avoid locking your knees at the top of the movement. Focus on pushing through your heels to engage your glutes, quads, and hamstrings.

How to do Lever Seated Leg Press

1- Sit on the lever seated leg press machine with your back against the backrest and your feet on the footplate.

2- Adjust the seat and footplate position to ensure proper alignment.

3- Place your hands on the side handles for support.

4- Push through your heels to extend your legs and press the footplate away from your body.

5- Pause for a moment at the top of the movement, then slowly bend your knees and lower the footplate back towards your body.

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form by keeping your chest up, back straight, and knees aligned with your toes throughout the movement. Engage your glutes and quads as you push through your front heel to return to the starting position.

How to do Dumbbell Lunge

1- Stand upright with a dumbbell in each hand, arms fully extended by your sides.

2- Take a step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is hovering just above the floor.

3- Push through your front heel to return to the starting position.

4- Alternate legs and repeat for the desired number of repetitions.

Expert Advice

Maintain a neutral spine and engage your core throughout the movement. Start with lighter weights to focus on proper form and gradually increase the load.

How to do Barbell Deadlift

1- Stand with your feet shoulder-width apart and position the barbell in front of you on the floor.

2- Bend your knees and hinge at the hips to grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

3- Keep your back straight and chest up as you lift the barbell by extending your hips and knees.

4- Stand up straight, squeezing your glutes at the top of the movement.

5- Lower the barbell back to the starting position by bending at the hips and knees.

6- Repeat for the desired number of repetitions.

Expert Advice

Engage your core and maintain a neutral spine throughout the squat. This will help target your glutes and quads effectively while also reducing the risk of lower back strain.

How to do Barbell Squat

1- Stand with your feet shoulder-width apart and hold the barbell on your upper back, resting it on your traps.

2- Lower your body down into a squat position by bending your knees and pushing your hips back.

3- Keep your chest up and your back straight as you descend. 

4- Push through your heels to return to the starting position.

5- Repeat for the desired number of repetition

Expert Advice

Maintain control throughout the movement and avoid using momentum to lift the weight. Focus on squeezing your quadriceps at the top of the movement.

How to do Lever Leg Extension

1- Adjust the machine so that the lever pad is positioned just above your ankles.

2- Sit on the machine with your back against the backrest and your feet secured under the lever pad.

3- Grasp the handles or the sides of the seat for stability.

4- Extend your legs forward, straightening your knees and lifting the lever pad.

5- Pause for a moment at the top of the movement, then slowly lower the lever pad back to the starting position. 

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form throughout the exercise by keeping your hips and upper body stable. Focus on squeezing your hamstrings as you curl the lever.

How to do Lever Seated Leg Curl

1- Sit on the lever machine with your back against the backrest and place your legs under the leg pad, just above your ankles.

2- Grasp the handles for support.

3- Curl your legs up by flexing your knees, bringing the lever towards your glutes.

4- Hold the contracted position for a brief pause as you squeeze your hamstrings.

5- Slowly lower the lever back down to the starting position.

6- Repeat for the desired number of repetitions.

Expert Advice

Maintain a slight bend in your knees throughout the exercise to avoid putting excessive strain on your lower back.

How to do Barbell Romanian Deadlift

1- Stand upright with your feet hip-width apart and hold a barbell in front of your thighs, palms facing your body. 

2- Hinge at the hips and lower the barbell towards the floor, keeping your back straight and your knees slightly bent. 

3- Lower the barbell as far as your flexibility allows, feeling a stretch in your hamstrings.

4- Engage your glutes and hamstrings to lift the barbell back up to the starting position.

Expert Advice

Maintain proper form by keeping your chest up, back straight, and knees in line with your toes. Engage your glutes and quads throughout the exercise.

How to do Dumbbell Sumo Squat

1- Stand with your feet wider than shoulder-width apart and hold a dumbbell in each hand, palms facing your body. 

2- Lower your body into a squat position by bending at the knees and hips, keeping your chest up and back straight. 

3- Push through your heels to return to the starting position. Repeat for the desired number of repetitions.