Beginner Leg Workout at Home (Full ROUTINE)

[@Strengthside]

Hey friends... I put a meal example at the end of the video 5:47 ... a little teaser to the Full Day of Eating video coming out soon 😃 This beginner leg strength workout is for beginners but trust me it's tough no matter what your level. The hamstring curls always blast my hammies🤪. I love the no equipment, no gym lifestyle and I have worked out with mostly just calisthenics exercises for the last 3-4 years. I'll keep on sharing how you can build your body and strength with minimal equipment. If you're new here and haven't seen my more advanced leg workout and want to give it a try - kzbin.info/www/bejne/f3qpf42uaMR2e6c Enjoy....

[@jacobbutterworth4918]

Just curious, what brand of shorts are you wearing?

[@pgroove163]

excellent stuff..just curious ..are you a ballplayer..played hoops ?..

[@Strengthside]

@@pgroove163 I hooped back in college! You?

[@jasonhollis1254]

How much protein do you aim to get in a day? Do you even count your protein?

[@oliverlopez7600]

Awesome video... Beginner and not so beginner... I will give a try... 👍👍👍🙏🙏🙏

[@Dolomedes81]

So, I am pretty overweight, out of shape, stiff and I have suffered from burn out syndrome for years due to me trying to take good care of my three adhd-kids in an adhd unfriendly world. Spend a lot of time in a hammock or on the sofa trying to rest up for the many very mentally challenging hours every day of intense supporting, paperwork and meetings about my kids. I know so well how important exercise and movement is for both physical and mental health but have a hard time getting it done anyway. Yesterday I did your full body beginner workout, almost to the end. Also followed the three stretches video. This morning after getting the kids to school I did this workout. And I did the dubbel leg heel slide(down only), while maintaining controll! Feeling pretty awesome about it ;) Feeling energized, my body keeps wanting to move and shift and stretch. In the hammock last night I did some impromptu squats just because I felt like it. Thank you for giving your time, energy and sharing your knowledge to inspire people to move. I certainly got inspired :D

[@Userplane]

Your story reminds me so much of my family. My aunt has struggled with weight since her second child who has serious developmental difficulties and ADHD came along. Keep fighting! It's better to do a little bit every day than nothing at all! Consistency is key. It's more important to get back in when you realize you've fallen off then to never fall. A strong why will get you through any how. For her that 'why' was being a better model for her kids and growing in self control. The way we do anything is the way we do everything. It sounds like you are in a tough life position but I'm rooting for you. This is a change that will bless you for the rest of your life.

[@arjunkhandelwal9174]

0:54 Split Squat 1:55 Hamstring Heel slide 3:26 Glute Bridge 4:18 Kneeling Hip Hinge 4:49 Elevated calf raise 5:23 full routine

[@macrofuzz]

Josh...Of all the guys demonstrating and explaining exercise nobody does it as intelligently and thoroughly as you do. I revisit all of your vids (beginners also) and love doing them. It helps that you are one of the few with a good sense of humor, talks like a normal person (a lot of these guys yell throughout for some unknown macho reason) Keep it up!

[@Strengthside]

I appreciate the kind words! I try to keep it as authentic as possible 🙏

[@katariina7697]

"Some unknown macho reason" :D So true!

[@SmartyP89]

Leg workout I don’t know if there’s a video on this yet but I was wondering if there was a video focusing on strengthening and improving flexibility of the legs. I used to workout daily but never did leg workouts due to bad hip joints and tight hamstrings. I’ve only ever done about 40 pounds weight max on my legs when I tried it out. I used to go daily about 6 days a week. I mostly did some cardio and focused on upper body workouts. I’ve recently learned that I weigh about 180 and I want to improve my legs strength and flexibility to start walking more as I use a manual wheelchair and spend pretty much all day sitting. Any suggestions would be great to help get me started again at home and the gym.

[@Blessed8901]

Have had anterior pelvic tilt most of my life. Really working hard to fix this but I am in early fifties so I think it is going to take a long time. I wanted to tell you your videos have really helped me. Thank you so much!

[@angelomedina4959]

Im late but you got this man!!

[@kayoticksir9814]

Have you fixed it yet ?

[@christianalbert101]

Good stuff man, keep the beginner videos coming please and thank you!

[@Strengthside]

will do bro!

[@VibingwithSeher]

Yes please! More workouts for those who can't go to gym and become lean at home

[@indobiga]

Amazing 😊Thanks!

[@MISJPEREZ]

Who Thumbs down these Videos? Dumb, these are hard. Once you master these, I notice my core strengthens and I can move more weight, in the gym.Core strength is so worth the 7 mins per work out. I do these cycle and weights plus some swimming. Hooray, SIDE.

[@Strengthside]

That's dope. I've found the same thing. Mastering the bodyweight stuff makes the weights shoot up!

[@saabji3809]

1. Split squats 2. Hamstring heel slides 3. Glute bridge 4. Kneeling hip hinges 5. Elevated calf raises

[@slwleyland]

I’m quite “late” to your channel, but am liking your style/approach and your tone! Challenging to me as a 55 year old female. Yes, I’m weak and that’s why I’m here!!

[@hillywood1777]

Omg! This is way better than going to the gym . Thank you 💕

[@habenmikaele751]

You’re a monster bro! 💪🏾 This is exactly what I’ve been looking for. You’re very knowledgeable about whole body. Proper building of the body!

[@Kie2HerHeart]

So close to 100k! I was with you since 6k

[@Strengthside]

dam you're a day oner

[@DidYouSeeThatTrickShots]

@@Strengthside We have a big dam near us

[@fitnessandfightingisfun3565]

I’m not a beginner but continually conditioning a previous knee injury. I’m going to try this!

[@Strengthside]

Yes I revisit these all the time for prehab/ maintenance work. It should help 😀

[@megkemp8725]

I really loved this I did it on my night shift to try and get myself back into a workout routine that I can add into my day. Easy enough to get started thanks very much

[@Clandestino21]

Gorgeous man. Inked, scruffy ..just perfection 👌

[@ivi0nk3y36]

2 exercises in and my legs are wobbly. this stuff feels great. thanks Josh!

[@Strengthside]

These are no joke!

[@revivalofthefittestonlythe2757]

That bridge move really opened me up. Jeez

[@Strengthside]

@@revivalofthefittestonlythe2757 killah

[@OA-ly4mp]

Using this for over a year now. I love it!!! Would be great if you could upload a new/different routine :)

[@tkmair6559]

Young brother, the elevated calf raises were excellent for me! I've done standing calf raises in plenty of my workouts, it was adding the dip that felt like heaven on my back leg chain. I am a 49 yo used-to-yoga guy. A lot of tightness in me... Too much time at computer, my worst problems are abs related - low back pain and hernia type things in the front. All in all in pretty good Dad shape. Thanks for your excellent videos, you rock!

[@theshorecn145]

LOVING THIS CHANNEL

[@ketteringflash]

Big help, Josh: well explained, well illustrated. Thank you!

[@Edddy...]

Great video

[@Strengthside]

Thanks 💪

[@anthonybruce3482]

I appreciate all these beginner videos thank you

[@williamhodgson1428]

I do the glute bridge with my feet on a Swiss ball, I’ve found this effective, particularly given I’m 63 with dodgy joints.

[@angelm2755]

I was diagnosed with patella Alta recently . So far the doctor told me they want to avoid surgical intervention but they suggested physical therapy to strengthen the muscles around the knee, I’ll definitely try some of these along with the exercises they recommended. If you have more advice please share sir , thanks so much for the content

[@Strengthside]

Try them out!

[@genciestebanez1314]

Just be careful with split squats. Try them, but maybe it's a good idea to start not going too low. Search for isometric exercises too.

[@williamward7801]

@Strength Side...I'm pleasantly surprised at the leg pump from this. Feels great.

[@frankduffy7471]

Actually impressed by you enough where I hit that SUBSCRIBE button !

[@luzvargas6594]

Great video I love it!

[@4000angels]

Great content, as always. Thank you.

[@jamcroo]

Such a good vibes from you!

[@brostradamus11]

Just found your channel... subbed and plan to watch your archive

[@CalistheNick01]

The heel slides are crazy tough thanks for the info

[@sherazmansoor9939]

Hamstring heel slide was so much challenging

[@AwesomeAlexAdam]

Amazing demonstrations!

[@mjoulnirmanhattanm.d.7548]

Yay an actual basic workout appreciate it homie

[@sherazmansoor9939]

This is the best workout ever i have done before

[@InesMarieAnneZenati-le4ef]

Semi bridge exercice IS the best one for stretching the back ( I can't do the entire bridge ,Guess U can Do it only when you on yr early 30 s have to study it physiological science) .Ur doing very well Bonne continuation.

[@valarielopez3515]

I appreciated you explaining the goal of and what I should be doing with the rest of my body during an exercise. My butt doesn't get anywhere near my heels. Any suggestions on how to reach that goal? More beginner workouts please and thank you! You're a motivator but could you please send me some consistency pills! 🤸🏽‍♀️🙂

[@Strengthside]

Just keep working on it, you'll get there!

[@TheRosiebeam]

Great routine, thanks for sharing. I'll be hitting this everyday as I'm desperately trying to build leg strength after a hip replacement and I'm needing to get back to work

[@veenasharma1440]

Was better today . Thanks.

[@Denym2955]

My body thanks you.🙏 Hey Josh can you extend this video as full workout. Also your meal looks delicious😋

[@davidduff9871]

Great exercises, beautiful meal. Thanks!

[@julesfalcone]

Pleasantly surprised that the hamstrings were targeted so well. (I've been looking for a bodyweight hamstring exercise.)

[@kathydefilippo8085]

All the questions about what shorts you are wearing went unanswered. It is probably what body the shorts are on, not the shorts. Love all your videos.

[@Fromaplaceoflove1971]

Great video.the most challenging are the hamstring slides. While everything else I feel good about I keep it challenging with making sure my form is good and increasing my reps.

[@Strengthside]

That's the way to do it!

[@brookwharfe5814]

Thanks for more great content brother you are a true warrior!

[@huddan6137]

Love this. Thanks! More beginner videos are really appreciated!

[@Strengthside]

u got it 💪

[@mikestephenson4811]

Great exercises, keep up with the great workouts

[@nirdeshsharma8431]

Please upload more videos on movement training 😍

[@Strengthside]

u know it

[@lindaabraham8715]

Trying to do your exercises I am amazed at how out of shape I am. I broke my hip years ago, and haven't recovered strength yet. I can barely do the first exercise, even hanging on a bar.

[@MrJoeyBoombotz]

I love it!Thank you!

[@Strengthside]

🙏

[@devonlucero2113]

Any tips for muscle soreness/ recovery/ tightness? I find that my legs in particular get way tighter than the rest of my body after working out

[@Strengthside]

Long quality sleep! Good nutrition. In the beginning soreness is inevitable!

[@debordelful]

Fish oil. If you take it everyday, 0 soreness.

[@Strengthside]

@neil gordon Nice. Yes, I'm a fan of epsom salt baths and supplementing fish oil. Though these are only tools and won't replace the basics.

[@devonlucero2113]

Does it ever get to a point where you're body just doesn't get sore? Or at least to a point where the soreness isn't very intense?

[@Strengthside]

@@devonlucero2113 yes definitely. The more you do something, the more your body adapts, the less sore you will become. It's why if you do something you haven't done in a long time you will probably get sore. For example if I went and played basketball I would probably get sore even though I'm strong, because it's new stimulus to the body. But eventually the body adapts and its cool.

[@armedmariner]

Thanks buddy. Good video. Wood APPRECIATE more food stuff.

[@Kurama_Is_here]

This was great. I tried all of them and the one that I struggled the most was the heel slide thing. But overall it’s pretty good

[@trimmout6219]

Fantastic video. I would also add sumo squats, which is a great exercise for the big leg muscles. Keep up the good work💪

[@anajackson9767]

Thank you for sharing your knowledge and what you eat. You're awesome!👍

[@lesgrosporcdesifs]

Hey good exercives for the harmstrings !!!!

[@RealSurfhempster]

Thank you

[@lionex3d]

hi, how often should this be done in a week? recovering from a torn meniscus. thank you so much! keep it up!

[@rikbhattacharja]

Cool socks bro! And dope routine!

[@Ogham]

First time watching and switching off after the "you guys are weak" comment. Just fyi. There's so many Exercise options on youtube, you don't want to be making people feel bad in the first 2minutes 🤷‍♀️

[@ragnorthormass7535]

Awesome thank you. Will try this leg routine next. Currently doing your leg and core following. Absolutely love it. Feel stronger and more defined just after 1 month. Can u help with a video of your I can't seem to find anymore, I believe it was your alternative to cardio where you did keepie ups to warm up, jumps and bear walks for 5 Mins each. Was hoping to try it. Cheers thansk

[@steveyoung9522]

Awesome foundation! I’ll make sure I have these mastered! Great lunch 🤙

[@nemo_shrts]

awesome stuff

[@a.blackwater3076]

Thank you for the workout, but my advice is to put the reps before the workouts

[@codyalstott]

Can you explain and elaborate in reference to engaging the core. What does that feel and look like, you have the transabdominal and all the other core abdominal muscles. What to engage etc

[@cicicici42]

As a person as knowledgeable as you in strength training does these exercises help someone with piriformis syndrom and sciatica. My biggest fear is flare up . Your guidance and suggestions is appreciated.

[@catsivakunchoo1489]

You look great man.

[@cliffordl.2943]

Fierce body, great socks.

[@SmartyP89]

I don’t know if there’s a video on this yet but I was wondering if there was a video focusing on strengthening and improving flexibility of the legs. I used to workout daily but never did leg workouts due to bad hip joints and tight hamstrings. I’ve only ever done about 40 pounds weight max on my legs when I tried it out. I used to go daily about 6 days a week. I mostly did some cardio and focused on upper body workouts. I’ve recently learned that I weigh about 180 and I want to improve my legs strength and flexibility to start walking more as I use a manual wheelchair and spend pretty much all day sitting. Any suggestions would be great to help get me started again at home and the gym.

[@1jaggerd]

Good stuff

[@Strengthside]

Thanks🙏

[@ulrichhille5241]

i like your sense of humour :)

[@gian963]

Hey Josh, awesome channel, and great contents! May you upload in the future some tips and exercise for fixing inward facing knees :D

[@oliverlopez7600]

Great... Thanks.

[@glennifemena4999]

Love the exercises! Can you tell me what yoga mat you were using in this video?

[@danielsjoe7734]

Cool work out man & you look amazing man wow!

[@noritamamita2774]

Thanks dude .

[@jaydiweb1]

Thank for sharing

[@patrickhannum6859]

Love the socks broski

[@710dopes]

this is good 👍

[@bennyhayes4283]

Those furniture sliders can work for the hamstring heel slide.

[@andrewverran3498]

You read my mind on the food....

[@govardhany3995]

Hloo bro i am beginner i want to do full body workout and i don't have gym can you plzz tell me how to start and wat exercises to do

[@RainShower1st]

When would you most likely experience the best results w these workouts? Like when would you experience finally being fit enough to endure more of leg exercises like more squats?

[@crux1179]

How many sets/reps are recommended?

[@dr.strange6458]

I could not find your link for you Diet and Nutrition..where is it? Thanks brothA

[@Strengthside]

will be out Sunday

[@Rose-sk6vf]

How can I not bend my back while doing split squat? I am trying hard to keep it straight but I couldn't

[@chrissycorazon]

Mm love the bonus meal footage at the end 😋 Can’t wait for the full video 7:02 bunch of avocadooo 😂

[@rajivsafaya9858]

Can u suggest excercise for bow shin, which makes my leg very bad

[@84tjwatson]

I tried all of those exercises, was not prepared to feel it in my lower stomach.

[@adilakam6968]

thanx could you make advanced leg wokrout ?

[@Strengthside]

See the first comment 😀

[@luciegoikoetxea8881]

Looked easier watching from the chair :-))) Man, the bridge after those heel slides was a killer :-) Thanks for the workout! And...nice awesome socks btw

[@myqrizzo]

Is kneeling hip hinge good for knees?

[@mathildaflower2388]

My knees make really bad clicking noises when i do these exercises but it doesn't hurt. İs this normal? İ want to change it

[@soup_daniel7139]

It is normal

[@thenativeamericans]

great

[@hi-gd4ml]

during the split squat, isn't it wrong to go with your knee past the toes?

[@tljohn24]

My ankle tightness prevents me from going that low 😭

[@MrDesertmike]

Sock game ultra awesome!!

[@henryloboa945]

Buenas rutinas de ejercicio. La forma lenta de hacerlos inside para la formación muscular ?? Gracias por compartirlos Saludos .

[@cobhachece]

Hey Josh - great content! I have a question. I've got some annoying feeling in my left knee when I do bridges. MRI and ultrasound tests don't show any injury, however the pain is there. It feels as if simply put the tissue in the knee is extended in excess, beyond what its elasticity allows, when I raise my hips therefore creating the pain/discomfort. I also feel this when I sit down for some time. Walking or running I have no problems though. It's quite frustrating! Any tips or suggestions are welcome, so I continue to explore and learn from the case. Greetings from Sweden!

[@cobhachece]

@neil gordon thank you! I will check that in my next visit to the hospital.

[@cobhachece]

@neil gordon thanks mate. I'm "only" 34 yo and 61 kg but surely have been mistreating my knees doing all kinds of endurance running for a long while now. I also have just checked my ACL via Lelli's Test to spot any signs of ACL rupture and the test came out well so hopefully the issue is something else. We'll see... definitely something I'll get checked ASAP. Thanks again!

[@cobhachece]

@neil gordon yeah, I'll follow up with them and check for a more conclusive diagnose for sure. Thanks again! Hope you stay strong and healthy for many more years too!