This Leg Workout Is Fantastic Because It Hits Your Entire Lower Body

This Leg Workout Is Fantastic Because It Hits Your Entire Lower Body


Working out your legs is so important for overall health and fitness. Strong legs allow us to move through life with ease, playing with our kids, going for walks, chasing dreams. Yet many of us neglect properly training our lower bodies.

Full Body Benefits

This leg workout hits all the major muscles groups in your lower half. You’ll target the glutes, hamstrings, quads and calves. Strengthening these muscle groups provides full body benefits:

  • Improves posture and spinal alignment
  • Supports joint health in hips and knees
  • Boosts circulation
  • Increases bone density

The Workout

This workout incorporates resistance training and cardio for maximum benefits. You’ll need access to weights or resistance bands as well as room for jumping exercises.

Always warm up first before jumping into these challenging moves. March in place or go for a light jog to get blood flowing to muscles.


  • Glute bridges – 15 reps
  • Donkey kicks – 10 per leg
  • Squats – 15 reps


  • Romanian Deadlift – 12 reps
  • Single leg RDL – 10 per leg
  • Hamstring curls on exercise ball – 15 reps


  • Forward lunges – 12 per leg
  • Side lunges – 10 per leg
  • Jump squats – 15 reps


  • Calf raises – 25 reps
  • Jumping jacks – 40 reps
  • High knees – 30 seconds


Be sure to stretch thoroughly after this workout targeting all muscle groups. Foam roll tight spots and refuel your body with a healthy snack containing protein and carbs.


What if I can’t do all the reps?

Modify as needed. Drop down to lower weights or reduce reps. The most important thing is maintaining proper form.

Can I swap out any exercises?

Absolutely. Choose moves that feel good for your body targeting the same muscle groups.

How often should I do this workout?

Every 3-4 days is sufficient for lower body. Listen to your body and schedule rest days.

What if I experience pain during/after?

Stop immediately if you feel any joint pain. Sore muscles are OK but sharp joint pain is a sign to stop. Consult a physical therapist if it persists.

Can beginners do this workout?

Yes. Scale intensity to your current fitness level. Substitute low impact cardio like brisk walking if needed.