Lower Body - Glutes, Quads & Hamstrings
Since you have an uncompleted lower body session in your history, we will focus on these foundational movements to build strength and muscle in your glutes, quads, and hamstrings.
Warmup
(3)Stationary Bike
Cycle at a moderate pace to increase your heart rate and warm up the legs.
Dynamic Leg Swings
Swing each leg forward and backward in a controlled motion to loosen the hip joints.
Dynamic Knee Hugs
Pull your knee to your chest while standing, alternating sides to stretch the glutes dynamically.
Main Workout
(6)Barbell Squat
Rest the barbell on your upper traps and squat down until your thighs are parallel to the floor. Keep your chest up and core engaged throughout.
Dumbbell Single Leg Deadlift
Stand on your left leg holding a 12kg dumbbell in your right hand. Keeping a slight bend in your left knee, hinge forward at the hips while extending your right leg straight behind you for balance. Lower the dumbbell toward the floor until your torso is parallel to the ground, ensuring your back remains flat. Squeeze your glutes and hamstrings to return to an upright position. Complete all repetitions on one side before switching to the other.
Bulgarian Split Squat
Place one foot behind you on a bench and squat with the leading leg. Hold a 10kg dumbbell in each hand.
Leg Extension
Sit on the machine and extend your legs fully, focusing on the contraction in your quadriceps.
Lying Leg Curl
Lie face down and curl the weight toward your glutes, squeezing your hamstrings at the top of the movement.
Seated Calf Raise
Sit with the pads on your knees and raise your heels as high as possible, then lower them slowly for a full stretch.
Cooldown
(3)Standing Quad Stretch
Pull your heel toward your glutes while standing upright to stretch the front of your thigh.
Seated Hamstring Stretch
Sit on the floor with legs extended and reach forward toward your toes to stretch the back of your legs.
Standing Calf Stretch
Place your hands against a wall and step one foot back, pressing the heel into the floor.
User Feedback
Calf exercises seem redundant