Intermediate Lower Body & Glutes
Following your recent upper and full body sessions, this workout focuses on building muscle in your quads, hamstrings, and glutes. We have included your favorite Barbell Back Squats and Romanian Deadlifts with a focus on high-quality repetitions.
Warmup
(3)Incline Treadmill Walk
Walk at a brisk pace on a 3-5% incline to raise core temperature and activate the lower body.
Bodyweight Glute Bridges
Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes at the top.
Leg Swings (per side)
Hold onto a rack for balance and swing one leg forward and backward, then side to side to open the hips.
Main Workout
(4)Barbell Front Squat
Position the barbell across your front deltoids, securing it with either a clean grip or by crossing your arms. Keep your elbows high and chest up throughout the movement. Set your feet shoulder-width apart, lower your hips until your thighs are parallel to the floor, and drive back up to the starting position through your heels.
Barbell Stiff Leg Deadlift
Stand with feet hip-width apart, holding a barbell with an overhand grip at your thighs. Keep your legs nearly straight with only a very slight bend in the knees throughout the movement. Hinge at your hips and lower the barbell toward your mid-shins while maintaining a completely flat back. Once you feel a deep stretch in your hamstrings, engage your posterior chain to pull the weight back to the starting position. Keep the bar close to your legs during the entire lift.
Dumbbell Walking Lunges (12.5kg each hand)
Hold a dumbbell in each hand. Take a large step forward and lower your back knee toward the ground. Keep your torso upright and drive through the front heel to take the next step.
Lying Leg Curl (35kg total)
Adjust the machine so the pad sits just above your heels. Squeeze your hamstrings to curl the weight toward your glutes, then lower slowly with control.
Cooldown
(3)Kneeling Quad Stretch
Start in a half-kneeling position with your right knee on the floor and your left foot flat in front of you. Reach back with your right hand to grab your right ankle, pulling the heel toward your glutes. Keep your chest up and engage your core to avoid arching your back. Hold for one minute, then switch sides for the second minute.
Seated Hamstring Stretch
Sit on the floor with one leg extended and reach toward your toes, keeping your back flat.
Child's Pose
Kneel on the floor, sit back on your heels, and reach your arms forward to stretch your lower back and hips.