All workouts

Beginner Leg 10: Leg Extension & RDL

Beginner Leg Day Program 10

60 min 8 exercises

The workout

  1. 1

    Leg Extension (Machine)

    3 × 10

    Extend legs from seated position.

  2. 2

    Dumbbell Romanian Deadlift

    3 × 10

    Hinge forward with dumbbells.

  3. 3

    Single-Leg Glute Bridge

    3 × 12

    Bridge on one leg.

  4. 4

    Seated Calf Raise (Machine)

    3 × 15

    Raise heels with control.

  5. 5

    Bodyweight Reverse Lunge

    2 × 12

    Step backward into a lunge.

  6. 6

    Standing Side Crunch

    2 × 12

    Crunch elbow to knee.

  7. 7

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  8. 8

    Bird Dog

    2 × 10

    Extend opposite arm and leg.

Get a personalised plan built around your goals, equipment and level.

Build my plan

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

More workouts to try

60 minElite PerformanceElite-level compound strength60 minBeginner Push 6: Machine Press & Band Chest FlyBeginner Push Day Program 660 minBeginner Pull 6: Seated Row & Zottman CurlBeginner Pull Day Program 660 minBeginner Leg 6: Sumo Squat & Leg CurlBeginner Leg Day Program 660 minBeginner Leg 7: Bulgarian Split Squat & Hamstring CurlBeginner Leg Day Program 760 minBeginner Push 7: Cable Chest Fly & Lateral RaiseBeginner Push Day Program 7

Train with a plan built around you

Training, nutrition and courses in one appWhy one connected plan beats stitching three subscriptions together.What a personal trainer actually costsIn-person rates compared with online coaching — and where Visionary lands.