15-Minute Beginner Leg Workout
A quick, equipment-free workout designed for beginners to strengthen and tone the legs while improving general fitness. Perfect for fitting into a busy schedule!
legs
bodyweight
beginner
fitness
workout
Legs
none
4/20/2025•0 views•beginner•15 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up, shoulders back, and core tight.
Bend your knees and lower your body as if sitting in a chair.
Go down until your thighs are parallel to the ground (or as low as you can comfortably go).
Push through your heels to return to the starting position.
Lunges
Details
Sets
3
Reps
8-10 per leg
Rest
30s
Equipment
none
Form Instructions
Start standing with feet together.
Take a step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.
Ensure your right knee is directly above your ankle.
Push off with your right foot to return to the starting position.
Repeat with the left leg.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your heels into the ground as you lift your hips toward the ceiling.
Squeeze your glutes at the top of the movement, creating a straight line from your shoulders to your knees.
Lower your hips back to the starting position and repeat.
Calf Raises
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand tall with your feet hip-width apart.
Raise your heels off the ground to stand on your toes.
Hold the position for a brief moment before lowering back to the starting position.
Make sure to keep your body straight and avoid leaning backward.
Wall Sit
Details
Sets
2
Reps
Hold for 20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Find a wall and stand with your back against it.
Walk your feet out a few steps and slide down the wall until your knees are bent at a 90-degree angle.
Keep your back flat against the wall and hold the position, engaging your core and leg muscles.
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