20-Minute Beginner Leg Workout

How To Do A Goblet Squat

1. Stand with your feet hip-width apart. Hold one dumbbell vertically at your chest in a goblet hold.
2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso upright.
3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

How To Do A Side Step Goblet Squat and Pivot Squat

1. Begin in a neutral standing position, feet shoulder-width apart. Hold a single dumbbell at chest level (goblet hold).
2. Step out with your right foot, feet slightly wider than hips, and lower down into a squat, pushing your hips back and down until your hips align with your knees (knees bent at 90 degrees). Left foot remains planted, toes facing forward. Drive knees out toward your pinky toes.
3. Then drive through your heels, squeezing your glutes as you stand tall. As you stand, bring your right foot back in to starting position.
4. Once standing, lift your right foot off the mat and step your right foot 45 degrees behind you, “pivoting” through your left foot. Moving from the sagittal plane into the transverse plane of motion.
5. Lower down into a squat, then drive through your heels to return to standing. As you return to standing, step your right foot forward, returning to starting position.

How To Do Split Lunges

1. Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides.
2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor. Lower slowly and with control.
3. Exhale, squeezing your left glute and keeping the weight in your left heel as you push up, returning to standing position.

Modification: Hold one dumbbell horizontally at your chest, or do this exercise with just your bodyweight.

How To Do A Reverse Lunge and Lateral Lunge

1. Start standing, feet shoulder-width apart. Hold dumbbells at your sides.
2. Step your right foot back into a reverse lunge, bending both knees at 90-degree angles and aiming to get your front thigh parallel to the ground.
3. Push through your front heel to stand tall, returning your right foot to the starting position.
4. Then, step your right foot out wide to the right. As you step out, sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
5. Push off your right foot to return to starting position, standing tall with your feet under your hips.

Modification: Hold one dumbbell horizontally at your chest, or do this exercise with just your bodyweight.

How To Do A Staggered Deadlift

1. Start standing, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards your body.
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs until you feel a stretch along the back of your left leg.
4. Then, press through your front heel to push your hips forward, pulling the dumbbells back up towards your hips as you stand tall.

Modification: Hold one dumbbell in the opposite hand from your working foot.

How To Do A Dumbbell Glute Bridge

1. Start laying on your back, feet flat on the floor under knees. Place dumbbells on your hips.
2. Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
3. Exhale, slowly lowering your hips to hover an inch above the mat.

Modification: Option to perform glute bridges using just your bodyweight.