TOP 6 LEG EXERCISES FOR BEGINNERS TO START STRENGTHENING YOUR LOWER BODY

Published: 02/01/2026 | By: Kate Hutchinson

Strong legs aren’t just about looking good – they’re the foundation for moving better, training smarter, and feeling more confident in everyday life. If you’re just starting out, focusing on the right lower-body exercises can make a huge difference, from boosting performance to keeping injuries at bay. In this guide, Sports Direct ambassador Kate Hutchinson shares her go-to six beginner-friendly leg exercises, plus tips, variations, and sample workouts to help you get started. Ready to kick off your fitness journey? Let’s get it!

Leg strength is one of the biggest predictors of how well we move through life. It affects everything from how easily we stand up from a chair to how efficiently we run, cycle, or lift. For me, lower-body strength has also been the key to staying in the sport I love. I have been a swimmer, triathlete, CrossFitter, and now someone who trains for Hyrox events. Through it all, my legs have carried more than just the training load – they’ve carried my history of injuries.

I have dealt with just about every lower-body niggle going: sore hips, ankle pain, Achilles issues, glute pain. I also have hip dysplasia and have experienced labral tears, which at times made me think I might have to stop training altogether. But instead of stepping back, I stepped into strength work. Bit by bit, and with a lot of help from physios, I worked on ankle stability, glute strength, hamstring strength, and overall control. Strengthening my lower body changed everything. I now run marathons, race Hyrox regularly, and train consistently while living with minimal pain.

These are the leg exercises I go back to again and again. They helped rebuild my foundation and are ideal for beginners who want to move better, feel stronger, and reduce injury risk.

TOP 6 LEG EXERCISES FOR BEGINNERS

1. Bodyweight Squats

Why this exercise is useful:Squats strengthen the quads, glutes, and core while teaching your body how to move through a fundamental pattern: sitting down and standing up. They build overall lower-body capacity, which carries over into almost everything you do.

Why variations matter for me:Bodyweight squats have always been a challenge for me because of my long femurs and limited ankle flexibility. At times, I also get a catching feeling at the bottom of the movement, so I have learned to modify. Raising my heels on small plates helps me find a better position. Wearing weightlifting shoes helps too. Honestly, I often prefer goblet squats with a light dumbbell because shifting my centre of gravity forward lets me hit depth more comfortably and with better form.

How to perform:

1. Stand with your feet around shoulder‑width apart.
2. Brace your core and keep your chest lifted.
3. Sit your hips back slightly as you bend your knees.
4. Lower until your thighs are parallel, or as low as you can while staying controlled.
5. Push through your feet to stand tall again.

Tips on form:Keep the weight balanced across your whole foot. If your heels lift or your chest collapses, try using heel plates or a light goblet squat to improve your position.

2. Glute Bridges / Hip Thrusts

Why this exercise is useful: Glute strength is central to healthy hips, strong running mechanics, and stable movement overall. Bridges and hip thrusts isolate the glutes without loading the spine heavily, making them ideal for beginners and essential for anyone with hip or lower-back issues.

Why variations matter for me: My glutes used to be notorious for not firing properly, which fed into other injuries. I do glute bridges constantly, especially single-leg variations, because they expose imbalances straight away. I love adding a band around my knees to wake up the outer glutes. One physio exercise that changed a lot for me involves resting my upper back on a 20‑inch box, holding a resistance band attached to a rig, tucking my pelvis, and raising one leg at a time for 20 seconds. It looks simple, but it has been crucial in getting my glutes switched on before running.

How to perform:

1. Lie on your back with your knees bent and feet flat.
2. Tuck your pelvis slightly to avoid arching your lower back.
3. Push through your heels to lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top.
5. Lower under control.

Tips on form: If you feel your hamstrings more than your glutes, move your feet a little closer to your hips. For hip thrusts, rest your upper back on a bench and use the same movement pattern with a larger range.

3. Lunges (Stationary or Walking)

Why this exercise is useful: Lunges build unilateral strength and stability. They are brilliant for anyone who runs because running is essentially a series of single-leg hops. Lunges train each leg independently, help correct imbalances, and improve balance and control.

Why variations matter for me: Lunges are the movement I rely on the most. They are in my functional fitness training and directly support my running mechanics. I do them walking, stationary, with a barbell (I love drop lunges), with a sandbag, or with kettlebells. I also like playing with tempo – a slow three-second descent for sets of 16 with a barbell will humble almost anyone, and you do not need heavy weight to feel them.

How to perform:

1. Stand tall and step one foot forward.
2. Lower your back knee towards the ground while keeping your torso upright.
3. Push through your front foot to return to standing.
4. Repeat on the other leg.

Tips on form: Keep your front knee tracking over the middle of your foot. If your balance wobbles, shorten your stride or try stationary lunges first.

4. Step‑Ups

Why this exercise is useful: Step‑ups strengthen the quads and glutes while challenging balance and coordination. They mimic everyday movements like climbing stairs and are very beginner-friendly.

Why variations matter for me: I do a lot of step‑ups, and my favourite variation uses a kettlebell held in one hand. It adds a bit of instability and makes my core work harder without overwhelming the legs. Step‑ups have been especially helpful for building ankle stability and confidence on each leg.

How to perform:

1. Stand in front of a stable box, bench, or platform.
2. Place one foot on the step and shift your weight fully onto that leg.
3. Push through your front foot to stand tall on the box.
4. Step back down under control.
5. Repeat on the other side.

Tips on form: Choose a step height that allows you to keep your spine neutral. If your torso leans too far forward, reduce the height until you’re stronger.

5. Romanian Deadlifts (RDLs)

Why this exercise is useful: RDLs strengthen the hamstrings, glutes, and lower back. They teach the hip hinge, one of the most important movement patterns for lifting safely and moving efficiently. Strong hamstrings also protect the knees and support better running mechanics.

Why variations matter for me: RDLs are essential in my training. I switch between clean-grip and snatch-grip options. The snatch-grip variation forces me to keep my upper back active and engages the posterior chain more. The clean-grip is my go-to for running support because it targets the hamstrings in a way that feels directly relevant to running stride and control.

How to perform:

1. Stand with your feet hip‑width apart and hold a weight in your hands.
2. Keep a soft bend in your knees.
3. Hinge at your hips by sending them back while keeping your spine neutral.
4. Lower the weight until you feel a stretch in your hamstrings.
5. Drive your hips forward to return to standing.

Tips on form: The movement should come from the hips, not the knees. If you feel your lower back, shorten the range or reduce the load.

6. Bulgarian Split Squat

Why this exercise is useful: The Bulgarian split squat is a unilateral (single-leg) exercise that strengthens the quads, glutes, hamstrings, and improves balance and stability. It also helps correct muscular imbalances between legs, which is especially important for runners and beginners looking to build strong, functional legs.

Why variations matter for me: I often use Bulgarian split squats when I want to challenge each leg independently without placing heavy load on the spine. Using a bench or step behind me and holding dumbbells adds intensity, while bodyweight or lighter weights allow me to focus on balance and form. They’ve been crucial in improving my stability, ankle strength, and hip control.

How to perform:

1. Stand a couple of feet in front of a bench or step, facing away from it.
2. Place the top of one foot on the bench behind you.
3. Keep your torso upright, engage your core, and lower your back knee towards the ground until your front thigh is parallel.
4. Press through your front foot to return to standing.
5. Complete the set on one leg, then switch to the other.

Tips on form:

• Keep your front knee tracking over your toes.
• Avoid leaning forward; maintain an upright torso.
• Adjust the distance from the bench to ensure a comfortable range of motion and balance.
• Start with bodyweight before adding dumbbells to focus on stability and technique.

SAMPLE BEGINNER WORKOUT PLANS

Option A: Strength-Focused Routine

A straightforward session for building foundational strength.

• Bodyweight Squats (or Goblet Squats): 3 sets of 8–10
• Glute Bridges: 3 sets of 12–15
• Lunges (stationary): 3 sets of 8 per leg
• Step‑Ups: 2 sets of 10 per leg
• RDLs (light weight): 3 sets of 8
• Rest: 60–90 seconds between sets

Option B: Unilateral Strength & Stability Routine

Ideal for beginners who want to walk or run pain-free, or who want to correct imbalances.

• Single-Leg Glute Bridges: 3 sets of 8–10 per leg
• Step‑Ups: 3 sets of 8 per leg
• Walking Lunges: 2–3 sets of 12–16 steps
• Bodyweight Squats (heels raised if helpful): 3 sets of 10
• RDLs (light load or dowel): 2 sets of 10
• Optional Finisher: 20–30 second banded glute-bridge hold
• Rest: 45–75 seconds between movements

Notes: If you wobble, that means you’re strengthening exactly what you need.

Option C: Quick Leg Finisher (6–9‑Minute EMOM)

Perfect at the end of a session when you want something simple but effective.

• Minute 1: 10 Goblet Squats (or Bodyweight Squats)
• Minute 2: 12 Step‑Ups total
• Minute 3: 8 RDLs (light load)
• Repeat once or twice
• Optional add-on: 60–90 second banded glute-bridge hold

BOTTOM LINE

Lower-body strength has been one of the biggest turning points in my training life. It took me from feeling fragile and unsure to feeling capable, confident, and pain-free. Begin with the versions that feel right for your body and take your time learning each movement. These exercises build the kind of strength that lasts, and once you feel the difference in your day-to-day life, it becomes something you genuinely want to keep doing.