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Lower Body Strength

Build a rock-solid lower body foundation with controlled, powerful movements that will set you up for bigger gains over the next four weeks. Expect to feel every rep as you slow things down and dial in perfect form.

Created by

hope-0

Workout Breakdown

Warm-Up

Leg Swing

1 set × 40s

Hip Circle

1 set × 40s

Glute Bridge

2 sets × 12 reps, 12 reps

Bodyweight Squat

2 sets × 10 reps, 10 reps

Main Workout

Back Squat - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Deadlift (Romanian)

3 sets × 9 reps, 9 reps, 9 reps

Reverse Lunge

3 sets × 9 reps, 9 reps, 9 reps

Split Squat (Bulgarian)

2 sets × 10 reps, 10 reps

Glute Bridge (Single-Leg)

2 sets × 12 reps, 12 reps

Wall Sit

2 sets × 40s, 40s

Cool Down

Quad Stretch

1 set × 40s

Hamstring Stretch (Supine)

1 set × 40s

Pigeon Pose

1 set × 45s

Seated Hip External Rotation Stretch

1 set × 40s