Beginner Lower Body Workouts With Bodyweight

A beginner lower-body bodyweight workout page focused on foundational squat, lunge, hinge, and calf patterns with clear effort targets, controlled tempo, and gradual week-to-week progression.
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Workout 1

5 exercises14 sets

Beginner Bodyweight Lower Body Foundation

Quadriceps, Hamstrings, Glutes, Calves

A full lower-body beginner template using bodyweight movement patterns to build technique, work capacity, and early strength before external loading.

  1. 1
    Bodyweight Squat
    anatomy
    anatomy
    1Exercise

    Bodyweight Squat

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 2

    Brace before descent, keep knees tracking over toes, and stand up with even pressure through mid-foot.

  2. 2
    Bodyweight Lunge
    anatomy
    anatomy
    2Exercise

    Bodyweight Lunge

    Rest 1m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 2

    Use a long enough stride to keep front heel planted. Control both lowering and push-off.

  3. 3
    Glute Bridge
    anatomy
    3Exercise

    Glute Bridge

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Keep ribs down, drive through heels, pause at top for one second, and avoid lumbar overextension.

  4. 4
    Nordic Hamstring Curl (Assisted as Needed)
    anatomy
    4Exercise

    Nordic Hamstring Curl (Assisted as Needed)

    Rest 2m

    • 15 reps x 0 kgRIR 2
    • 25 reps x 0 kgRIR 2

    Control the lowering phase, keep hips extended, and use assistance to stay in the target rep zone.

  5. 5
    Standing Calf Raise
    anatomy
    5Exercise

    Standing Calf Raise

    Rest 1m

    • 115 reps x 0 kgRIR 2
    • 215 reps x 0 kgRIR 2
    • 315 reps x 0 kgRIR 1

    Use full range: hard pause at top, controlled stretch at bottom, and avoid bouncing.