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Beginner Leg 9: Goblet Squat & Swiss Ball Curl

Beginner Leg Day Program 9

60 min 8 exercises

The workout

  1. 1

    Goblet Squat

    3 × 10

    Hold weight at chest and squat.

  2. 2

    Swiss Ball Hamstring Curl

    3 × 10

    Lie on back, feet on ball, curl toward body.

  3. 3

    Glute Bridge March

    3 × 12

    Alternate lifting feet in bridge.

  4. 4

    Standing Calf Raise

    3 × 15

    Lift and lower heels.

  5. 5

    Wall Sit Reach

    2 × 12

    Hold wall sit while reaching arms forward.

  6. 6

    Step Lunge Hold

    2 × 12

    Step into lunge and hold at bottom.

  7. 7

    Bird Dog

    2 × 10

    Extend opposite arm and leg.

  8. 8

    Seated Knee Lifts

    2 × 12

    Lift knees alternately.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.