You’ve just started on your fitness journey in the New Year so you can be summer ready and have no idea where to start? Look no further than below for an essential, beginner leg workout that will provide results in 2026.
5 Beginner Golden Rules to Follow
In addition to planning ahead as mentioned here: The Secret of Fitness Success: Why Planning Ahead Is A MUST the below tips will help you get be set up for success before you start your workout.
- Warm-up first: Spend the first 5-10 minutes of your time getting your blood flowing whether it’s light cardio or stretching to get your muscles ready for your lift.
- Prioritize form over weight: you may show up ready to hit a personal record but this may come at the cost of your health if you aren’t using the correct form. Focus on doing movements correctly and comfortably before moving up in weight.
- Rest Periods: One of the most crucial parts of exercising is appropriate rest in between sets. This allows your nervous system to recover before your next set for full exertion.
- Frequency: A common rule of thumb is hitting each body part 2 times per week. Many people utilize a push-pull-leg workout split which hits each body part twice with a built in rest day.
2026 Beginner Leg Workout
| Exercise | Primary Muscles | Sets/Reps | Why It’s Essential |
| 1. Goblet Squat | Quads & Glutes | 3 x 10-12 | Teaches upright posture and hip depth. |
| 2. Romanian Deadlift | Hamstrings & Glutes | 3 x 10-12 | Essential for learning to “hinge” at the hips. |
| 3. Reverse Lunges | Quads, Glutes & Balance | 3 x 10 (each leg) | Fixes strength imbalances between legs. |
| 4. Leg press (or extensions) | Quads | 2 x 12-15 | Allows you to push to fatigue safely. |
| 5. Standing Calf Raises | Quads | 3 x 15 | Builds ankle stability and lower leg strength. |
Category: Fitness
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