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Barbell Strength Foundation →

Lower Body Squat Focus

Get ready to build strong, powerful legs from the ground up! Today's session focuses on squats and lunges to develop balance and leg strength — you'll finish feeling accomplished and more confident in your movement.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Squat

2 sets × 10 reps, 10 reps

4

Reverse Lunge

1 set × 8 reps

Main Workout

1

Squat (Goblet) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

2

Walking Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

3

Deadlift (Romanian) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

2 circuits
1

Sumo Squat - Dumbbell

1 set × 12 reps

2

Glute Bridge

1 set × 12 reps

1

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Child's Pose

1 set × 40s

Lower Body Squat Focus - Bodyweight Fitness | Bodyweight Fitness