Lower Body Strength & Glutes
This workout targets the quadriceps, hamstrings, and glutes to build a solid foundation of lower body strength. Following your recent upper body and arms session, we focus on heavy compound movements and high-tension exercises.
Warmup
(3)Stationary Bike
Pedal at a moderate pace to increase your heart rate and warm up the joints.
Leg Press Machine (Warmup)
Perform slow, controlled repetitions with very light weight to activate the quads and glutes.
Leg Extensions (Warmup)
Focus on the squeeze at the top to prepare the knee joint for heavier loads.
Main Workout
(5)Barbell Back Squat
Rest the bar on your upper traps. Squat down until thighs are parallel to the floor, then drive through your heels to stand.
Dumbbell Romanian Deadlift
Hold dumbbells in front of your thighs. Hinge at the hips, lowering weights while keeping your back flat, then engage glutes to return to start.
Barbell Hip Thrust
Sit on the floor with your back against a bench and a barbell over your hips. Drive your hips upward, squeezing glutes hard at the top.
Leg Press Machine
Place feet hip-width apart on the platform. Lower the weight until knees are at 90 degrees, then push back up without locking your knees.
Seated Calf Raise
Place the balls of your feet on the platform and lower your heels as far as possible, then explode upward and pause.
Cooldown
(3)Standing Quad Stretch
Hold your foot behind you, keeping knees together and pushing your hips forward.
Seated Hamstring Stretch
Sit on the floor with one leg extended and reach toward your toes.
Pigeon Pose
From all fours, bring one knee forward toward your wrist and extend the other leg back to stretch the glutes.