Look at any list of the best leg exercises and I can guarantee you will find the squat, lunge and glute bridge. These moves are a great place to start for anyone beginning to train their lower body and I’ve found a simple routine that incorporates all three.
It’s from one of my favorite coaching duos, Vivienne and Mike Addo, two level 3 PTs who go by Mr and Mrs Muscle. I think it’s a great beginner routine because you can start with the modifications provided—reverse lunge, squat and single-leg bridge—then as your fitness builds, progress to the harder versions and add weights.
Flick through Mr And Mrs Muscle’s Instagram post to watch them demonstrate the moves.
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The format is simple. Perform each move for 30 seconds, rest as needed, then move on to the next exercise. Repeat the circuit three or four times for a short sweat which will take less than 20 minutes, although do factor in time for a warm-up before starting.
If you like the look of this workout, but would prefer a follow-along version, you’ll find it in the MrandMrsMuscle app (App Store and Google Play; and it’s lower-body workout 17). There’s a seven-day trial, and $9.99 a month after that.
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Lois Mackenzie is a fitness writer working on news, features, reviews and buying guides for Coach and sister site Fit&Well. Lois is a hill walker and avid runner who has just completed her first marathon. Before joining Coach, Lois worked as a senior SEO reporter at Newsquest Media Group.