This lower body workout targets major muscle groups in your legs and glutes, helping to increase strength, build muscle, and improve overall lower body functionality. It incorporates a combination of compound movements, such as squats and lunges, to engage multiple muscles simultaneously, as well as isolation exercises like calf raises to specifically target smaller muscles. The workout plan includes a mix of machine, dumbbell, barbell, and bodyweight exercises to provide variety and challenge your muscles in different ways. Remember to use proper form, choose weights that challenge you while maintaining good technique, and adjust the weights/reps as needed based on your fitness level. As always, it’s important to warm up before starting the workout and listen to your body during the session.
| Exercise | Sets | Reps | Rest Period | Benefits |
| Barbell Squats | 3 | 8 to 10 | 60 to 90secs | Squats target your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, stability, and mobility. |
Notes: Start with a weight that challenges you but allows for proper form. Keep your back straight, lower your hips until your thighs are parallel to the ground, and then push back up through your heels.
| Dumbbell Lunges | 3 | 10 to 12 Per leg | 60secs | Dumbbell lunges engage your quadriceps, hamstrings, glutes, and calves. They help develop lower body strength, balance, and coordination. |
Notes: Hold a dumbbell in each hand and take a big step forward, lowering your back knee towards the ground while keeping your front knee directly above your ankle. Push back up to the starting position and alternate legs.
| Leg Press | 3 | 12 to 15 | 60secs | Leg press target your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, muscular endurance. |
Notes: Adjust the seat and foot position to target different areas of your legs. Push the weight away using your legs and avoid locking your knees at the top of the movement.
| Romanian Deadlifts | 3 | 8 to 10 | 60 to 90secs | Romanian deadlifts engage your hamstrings and glutes. They help develop lower body strength, hip flexibility, balance, and coordination. |
Notes: Hold a barbell with an overhand grip in front of your thighs. Hinge at your hips, keeping your back straight, and lower the barbell down your legs until you feel a stretch in your hamstrings. Engage your glutes and hamstrings to return to the starting position.
| Calf Raises | 3 | 15 to 20 | 60secs | Calf raises engage your calves. They help develop lower body strength, ankle flexibility and movement |
Notes: Stand on the edge of a step or use a calf raise machine. Raise your heels as high as possible, squeezing your calf muscles at the top, and then lower your heels below the step to feel a stretch in your calves.
| Bodyweight Glute Bridges | 3 | 10 to 12 | 45secs | Bodyweight glute bridge targets your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, stability, and mobility. |
Notes: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your thighs and torso are in a straight line. Squeeze your glutes at the top and then slowly lower back down.
Remember to start with a weight that challenges you but allows you to maintain proper form throughout each exercise. If you’re new to strength training, consider seeking guidance from one of the team to ensure proper technique and minimize the risk of injury.
