Beginner Bodyweight Leg Workout At Home – Burn Those Legs!

This beginner bodyweight leg workout will leave your legs shaky and burning! No equipment is required, just a water bottle and your beautiful self. Let’s work those legs!

Beginner Bodyweight Leg Workout for females

In this blog post:

  • Beginner Bodyweight Leg Workout At Home
  • The Bodyweight Leg Workout Moves
  • Workout Directions
  • How To Do Each Move
  • Bodyweight Leg Workout At Home

Beginner Bodyweight Leg Workout At Home

I remember the days I used to think that resistance training with weights is the only way to go…

…boy was I wrong!

This bodyweight routine will burn those legs from set #1 and keep the burn going all throughout!

This is a beginner-focused routine, meaning you will perform 3 sets and pay attention to your form.

The bodyweight exercises in this workout are some of the best staples that you will incorporate into your resistance training done the line.

More advanced versions of these moves, incorporate heavy weight and lower reps. That’s down the line though!

First, we want to start with a very solid understanding of each move, to avoid injuries and disappointments!

Let’s take a look at the moves:

The Bodyweight Leg Workout Moves

  • Sumo Squats 3×20
  • Bulgarian Split Squats 3×20 (10 per side)
  • Glute Bridges 3×20
  • Tuck Jumps 3xAMRAP (As Many Reps As Possible)

Workout Directions

Complete this workout in a circuit style. Perform one exercise after the other with little to no rest in between exercises. At the end of every round, rest for 30 seconds to 1 minute.

Beginner Bodyweight Leg Workout  for females

How To Do Each Move

Sumo Squats

  1. Stand tall, feet wider than hip-width and toes pointing slightly outwards.
  2. Engage your core, inhale and squat down.
  3. Hold for 1 second then return to starting position.
  4. Repeat for the requested amount of reps.

Bulgarian Split Squats

  1. Stand in front of a low bench or platform with feet hip-width apart.
  2. Place one foot onto the platform behind you, gently resting the top of the foot to stabilize.
  3. Engage your core and glutes and lower down with control. Look straight ahead and keep your head and shoulders upright while evenly distributing your weight across your front foot.
  4. Stop when your back knee hovers just off the ground.
  5. Drive through your front foot and squeeze your glutes as you stand back up. Stay centered over your front leg and focus on your exhale while standing to trigger those core muscles.
  6. Repeat on the other side.

Glute Bridges

  • Lie on the floor, with your knees bent at a 90-degree angle and your lower back pushing against the floor.
  • Contract your core, inhale and lift your glutes up towards the ceiling. Do not lift too far. Your legs should form a 90-degree angle with your calves.
  • Hold for a second, exhale and descend to starting position.
  • Repeat for the requested amount of reps.

Tuck Jumps

  1. Stand tall.
  2. Inhale and in one explosive movement, jump up in the air as high as you can, and bring your legs towards your chest.
  3. At the top of the move, tap your legs before landing.
  4. Continue jumping for the requested amount of reps.
Beginner Bodyweight Leg Workout at home pdf

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