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Beginner Leg 7: Bulgarian Split Squat & Hamstring Curl

Beginner Leg Day Program 7

60 min 8 exercises

The workout

  1. 1

    Bulgarian Split Squat (Bodyweight)

    3 × 10

    Rear foot on bench, squat down on front leg.

  2. 2

    Seated Leg Curl (Machine)

    3 × 10

    Curl legs on machine.

  3. 3

    Banded Glute Bridge

    3 × 12

    Glute bridge with band around knees.

  4. 4

    Standing Calf Raise

    3 × 15

    Lift heels and lower.

  5. 5

    Bodyweight Lateral Step-Up

    2 × 12

    Step sideways onto a low platform.

  6. 6

    Standing Cross Crunch

    2 × 12

    Bring knee to opposite elbow standing.

  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.

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