Lower Body Power - Legs & Glutes
Building on your previous full body hypertrophy sessions, this focused lower body workout emphasizes heavy compound movements and high-volume isolation to maximize muscle growth across your quads, hamstrings, and glutes.
Warmup
(3)Treadmill Walk
Walk at a brisk pace (5.5-6.0 km/h) to elevate heart rate and increase blood flow to the legs.
Leg Swings (Front to Back)
Hold a rack for support. Swing one leg forward and backward in a controlled manner to open the hips.
Lateral Leg Swings
Swing your leg across your body and out to the side to mobilize the hip adductors and abductors.
Main Workout
(6)Barbell Back Squat
Place bar on upper traps. Squat down until thighs are parallel to the floor, then drive upward through the mid-foot.
Barbell Romanian Deadlift
Hinge at the hips, lowering the bar along your shins while keeping legs nearly straight. Feel the stretch in hamstrings.
Leg Press
Position feet hip-width apart. Lower the platform slowly and push back up without locking your knees.
Dumbbell Walking Lunges
Take a large step forward and lower your back knee toward the ground. Keep your chest up and core engaged.
Seated Leg Curls
Align your knees with the machine's pivot point. Curl the weight down toward your glutes and squeeze.
Standing Calf Raises
Using a calf raise machine or a step, lower your heels for a full stretch and then press up onto your toes.
Cooldown
(3)Static Quad Stretch
Stand on one leg, pull your heel toward your glute, and hold while keeping knees together.
Seated Hamstring Stretch
Sit with one leg extended and reach toward your toes, maintaining a flat back.
Glute Pigeon Stretch
Bring one knee forward and rest it on the ground at an angle, extending the other leg straight back.