Beginner Leg Workout Plan (No Equipment)
Beginner-friendly lower-body plan to build glute and leg strength with joint-friendly progressions.
Routines
Day 1 — Squat & Bridge Fundamentals
Learn safe squat mechanics, activate glutes, and strengthen the posterior chain.
Beginner
40 mins
159 Kcal
Day 2 — Lunge & Hinge Basics
Build unilateral control and hip hinge strength while reinforcing glute activation.
Beginner
47 mins
184 Kcal
