Intermediate Lower Body & Glutes
Focus on strengthening the lower body while targeting the glutes, quads, and hamstrings for improved functional fitness. This session combines compound movements and isolation exercises for a comprehensive leg day.
Warmup
(3)Stationary Bike
Cycle at a moderate pace to increase your heart rate and warm up the leg muscles.
Leg Swings
Hold onto a stable surface and swing one leg forward and backward to loosen the hip joint.
Bodyweight Lateral Lunge
Step out to the side, keeping one leg straight while bending the other to stretch the adductors and activate the glutes.
Main Workout
(5)Barbell Squat
With the bar on your traps, squat down by hinging your hips back until thighs are parallel to the floor. Total bar weight is 60kg.
Barbell Romanian Deadlift
Lower the barbell while hinging at the hips, keeping the bar close to your shins to target the hamstrings. Total bar weight is 50kg.
Dumbbell Lunge
Perform alternating forward lunges while maintaining an upright posture. Hold a 12kg dumbbell in each hand for a total of 24kg.
Barbell Hip Thrust
Rest your upper back on a bench and drive your hips upward with the barbell across your lap to isolate the glutes. Total bar weight is 40kg.
Leg Press
Sit in the machine and push the platform away using your heels, ensuring you do not lock your knees at the top. Machine weight is 80kg.
Cooldown
(3)Standing Quad Stretch
Pull one foot toward your glutes while standing upright to stretch the front of the thigh.
Seated Hamstring Stretch
Sit on the floor with legs extended and reach for your toes to release tension in the back of the legs.
Pigeon Pose
Bring one knee forward and across your body while extending the other leg back to deeply stretch the glutes.