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Lower Body Foundation

Build serious lower body mass with deep squats and slow-tempo lunges that really challenge your legs. This foundation session locks in perfect form while creating the muscle tension needed for long-term growth.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 12 reps

Hip Circle

1 set × 10 reps

Bodyweight Squat

2 sets × 10 reps, 10 reps

Reverse Lunge

1 set × 8 reps

Main Workout

Squat (Full-Depth)

3 sets × 10 reps, 10 reps, 10 reps

Split Squat (Bulgarian)

3 sets × 9 reps, 9 reps, 9 reps

Lunge (Walking)

3 sets × 10 reps, 10 reps, 10 reps

Deadlift (Single-Leg Romanian)

2 sets × 11 reps, 11 reps

Glute Bridge

2 sets × 12 reps, 12 reps

Cool Down

Quad Stretch

1 set × 30s

Deep Squat Hold

1 set × 45s

Hamstring Stretch (Supine)

1 set × 30s

Hip Flexor Stretch

1 set × 30s