Intermediate Hypertrophy: Legs & Core
A comprehensive strength session focusing on muscle growth for the lower body and core stability.
Warmup
(2)Dynamic Leg Swings
Swing each leg forward and backward 15 times, then side to side 15 times to mobilize the hip joint.
Bodyweight Squats
Lower your hips down with chest up, weight in your heels, and return to standing.
Main Workout
(5)Barbell Squats
Place the bar on your upper back, squat down until thighs are parallel to the floor, then drive up through your heels.
Leg Press
Position feet shoulder-width apart. Lower the platform slowly and press up without locking your knees.
Lying Leg Curls
Curl the weight toward your glutes, squeeze at the top, and control the descent.
Hip Thrusts
Sit on the floor with your upper back against a stable bench. Place the 10kg weight safely across your hip crease. Plant your feet firmly on the ground, hip-width apart. Drive through your heels to lift your hips toward the ceiling until your thighs and torso are parallel to the floor. Squeeze your glutes at the top for a second before slowly lowering back to the starting position.
Weighted Plank
Maintain a straight line from head to heels for 60 seconds with a weight plate balanced on your lower back.
Cooldown
(2)Standing Quad Stretch
Pull one heel toward your glutes while standing upright to stretch the front of the thigh.
Seated Hamstring Stretch
Sit with legs extended and reach for your toes while keeping a flat back.