Beginner Leg 1: Leg Press & Hamstring Curl

The workout

1. 1

   Leg Press (Machine)

   3 × 10

   Place feet shoulder-width on platform, push away without locking knees.

2. 2

   Seated Leg Curl (Machine)

   3 × 10

   Sit on the machine and curl legs down by bending knees.

3. 3

   Bodyweight Glute Bridge

   3 × 12

   Lie on back, bend knees, lift hips until thighs and torso form a straight line.

4. 4

   Standing Calf Raise

   3 × 15

   Stand tall and lift heels off the floor, lower slowly.

5. 5

   Wall Sit (Bodyweight)

   2 × 12

   Lean against wall with knees at 90 degrees, hold position.

6. 6

   Seated Knee Lifts

   2 × 12

   Sit tall and lift knees alternately.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.