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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.

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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.