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I’m a personal trainer who works with beginners all the time and these are the four lower-body moves I always recommend
A lot of my personal training clients want to get stronger legs but don’t know where to start.
It’s understandable—gyms packed with weights and machines can be as intimidating for some as they are motivating for others.
The truth is, beginners don’t need a gym, fancy equipment or even weights to start strengthening their lower body. They can use their own bodyweight to start.
If you’re new to exercise and looking to build a good foundation, I recommend doing these four beginner-friendly movements.
They will help you progress to other leg exercises like weighted squats, lunges and deadlifts.
All you need is a chair, a step and an exercise mat if you wish.
1. Box squat
Sets: 2-3 Reps: 10-12
- Stand in facing away from a chair or bench, feet hip-width apart.
- Push your hips back then bend your knees to slowly lower to the chair or bench.
- Once your butt has touched the seat, stand back up.
Trainer tips: Hinge at the hips first before bending your knees. If you need to sit all the way down at first that’s okay—aim to just tap the seat as you get stronger. Hold a dumbbell for extra resistance when you’re ready.
2. Glute bridge
Watch On
Sets: 2-3 Reps: 12-15
- Lie on the floor, with your knees bent and feet flat on the floor, and your arms by your sides.
- Squeeze your glutes and lift your hips until your body is in a straight line from your shoulders to your knees.
- Lower your hips back to the mat with control.
Trainer tips: Avoid arching your lower back as you lift your hips. Imagine squeezing a piece of paper between your glutes as you lift your hips. As you get stronger, place a dumbbell across your hips for extra resistance.
3. Step-up
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Sets: 2-3 Reps: 10-12 each side
- Stand in front of a step or elevated surface.
- Step up with your right foot.
- Push through your right heel to extend your leg and bring your left foot onto the step.
- Step down with your right foot.
- Repeat on the other side. Switch sides with each rep.
Trainer tips: Lean your torso slightly forward as you step up and ensure your whole foot is on the step. Use a handrail or wall for support if you need to. Hold a dumbbell in each hand to progress the move.
4. Hip hinge
Watch On
Sets: 2-3 Reps: 10-12
- Stand with your feet hip-width apart and a slight bend in your knees.
- Engage your core, and keeping your spine neutral throughout, push your hips back and lean your torso forward.
- Squeeze your glutes and push your hips forward to return to standing.
Trainer tips: Bend at the hips, not your back—avoid arching or rounding your spine. You should feel a stretch in your hamstrings as your torso is roughly parallel to the floor.
