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Lower Body Strength

Build a rock-solid lower body foundation with heavy goblet squats and lunges as your anchors. Expect controlled, purposeful reps that dial in your form while laying the groundwork for serious strength gains ahead.

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Workout Breakdown

Warm-Up

Bodyweight Squat

2 sets × 12 reps, 12 reps

Hip Circle

1 set × 10 reps

Leg Swing

1 set × 10 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Step-Up - Dumbbell

2 sets × 10 reps, 10 reps

Sumo Squat - Dumbbell

2 sets × 10 reps, 10 reps

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Seated Hip External Rotation Stretch

1 set × 30s