Beginner Lower A

Lower-body gym session: squat, hinge, leg press, curl, calves and core.

Duration

50–65 min

Level

Beginner

Equipment

Full gym

Exercises

6

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Goblet Squat
2 sets · 8-12 · 90s rest

Keep weight close and squat to a comfortable depth.

Swap: Leg Press

Romanian Deadlift
2 sets · 8-10 · 150s rest

Hinge back; stop when hamstring tension limits motion.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 10-15 · 120s rest

Keep pelvis against pad through the full rep.

Swap: Goblet Squat

Seated Leg Curl
2 sets · 10-15 · 75s rest

Curl and return under control.

Swap: Lying Leg Curl

Standing Calf Raise
2 sets · 10-15 · 60s rest

Pause at the top; avoid bouncing.

Swap: Seated Calf Raise

Cable Crunch
2 sets · 10-15 · 60s rest

Flex trunk gently; do not yank with arms.

Swap: Dead Bug

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.