7-Minute Beginner Leg Workout

7-Minute Beginner Leg Workout

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 1 more time like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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7-Minute Beginner Leg Workout
  • Static Lunge - (All Views)
    00:30
    Static Lunge - (All Views)

    Static Lunge - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus medius
    - Gluteus minimus

    HIP
    - Adductor longus
    - Adductor magnus
    - Adductor bre...

  • Static Lunge - (All Views) - LEFT
    00:30
    Static Lunge - (All Views) - LEFT

    Static Lunge - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    GLUTES
    - Gluteus medius
    - Gluteus minimus

    HIP
    - Adductor longus
    - Adductor magnus
    - Adductor bre...

  • Squats - (All Views)
    00:30
    Squats - (All Views)

    Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Sartorius
    - Tensor fascia lata

    HAMSTRINGS
    - Bicep...

  • Bridging - (All Views)
    00:30
    Bridging - (All Views)

    Bridging - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    GLUTES
    - Gluteus medius

    HIP
    - iliotibial band
    - Tensor fascia lata

    QUADS
    - Rectus femoris
    ...

  • Floor Hip Extensions - (All Views)
    00:30
    Floor Hip Extensions - (All Views)

    Floor Hip Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [R] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - [R] External oblique
    - [R] Rectus abdominis

    GLUTES
    - [R] Gluteus medius

    HIP
    - [R] iliotibial band
    - [R] Tensor fascia lata

    QUADS
    - [R] Vastus lateralis

    HAMSTRINGS
    - [...

  • Floor Hip Extensions - (All Views) - LEFT
    00:30
    Floor Hip Extensions - (All Views) - LEFT

    Floor Hip Extensions - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - [L] Gluteus maximus

    ///// SECONDARY MUSCLES WORKED

    ABS
    - [L] External oblique
    - [L] Rectus abdominis

    GLUTES
    - [L] Gluteus medius

    HIP
    - [L] iliotibial band
    - [L] Tensor fascia lata

    QUADS
    - [L] Vastus lateralis

    HAMSTRINGS
    - [...

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