Lower Body Strength
You recently trained your upper body with a focus on chest, back, and arms. Today zeroes in on building muscle and strength across the quads, hamstrings, glutes, and calves—targeting each major muscle function with stable compound and isolation lifts.
Warmup
(3)Treadmill Walk or Cycle
Maintain a brisk walk or light cycle at 50-60% max heart rate.
Dynamic Leg Swings
Standing tall, swing each leg front-to-back, then side-to-side. 12 swings each direction per leg.
Walking Lunges (Bodyweight)
Take long steps and drop back knee toward floor. Do 10 each leg at a controlled pace.
Main Workout
(5)Back Squat
Barbell positioned across the upper traps. Descend with knees tracking over toes; drive up from heels.
Leg Extension
Seated, pad just above ankles. Extend knees fully, squeeze quads at top, slow controlled lower.
Barbell Hip Thrust
Upper back on bench, barbell over hips. Drive through heels, fully extend hips at top, pause, then lower.
Lying Leg Curl
Lying face down, pad at Achilles. Curl pad toward glutes, pause at top, lower with control.
Standing Calf Raise (Smith Machine)
Stand with balls of feet on platform, shoulders under bar. Push through toes to raise, slow lower. Full range with brief pause top/bottom.
Cooldown
(3)Seated Forward Fold
Sit with legs extended, hinge at hips, fold forward and hold stretch for hamstrings and calves.
Standing Quad Stretch
Stand tall, heel to glute, hold for 30s each leg to stretch quads.
Supine Glute Stretch
Lie on back, cross ankle over opposite knee, pull thigh in to stretch glutes (30s each side).