Legs, Glutes & Core Strength Gym Workout
You recently completed a challenging upper body session, so we'll target your legs, glutes, and core today. This workout is designed to build muscle and strength in the lower body while reinforcing core stability.
Warmup
(3)Treadmill Walk or Easy Row
Walk briskly or row at a moderate pace to raise your heart rate.
Dynamic Leg Swings (Front-to-Back & Side-to-Side)
Hold onto a stable surface; swing each leg forward and back, then side-to-side.
Bodyweight Walking Lunges
Take purposeful strides, lightly activating the legs and hips.
Main Workout
(8)Barbell Back Squat
Set up with the barbell on your shoulders, feet hip-width apart. Lower to at least parallel, drive through heels to stand.
Romanian Deadlift (Barbell)
Stand with feet hip-width apart, hinge at hips with a slight knee bend, lower bar along legs and return up with glutes and hamstrings.
Leg Press
Press through mid-foot, avoid locking knees on extension. Control the eccentric motion.
Bulgarian Split Squat (Dumbbells)
Place rear foot on bench, hold dumbbells at sides. Lower until front thigh is parallel, then drive up.
Seated Leg Curl
Keep hips down, curl the pad down under control to maximize hamstring contraction.
Glute Bridge (Barbell)
Roll barbell over hips, drive hips up by squeezing glutes, hold briefly at top, lower under control.
Hanging Knee Raise
Hang from pull-up bar, knees together. Lift knees towards chest with control, avoid swinging.
Stability Ball Plank Hold
Forearms on stability ball, feet on floor. Hold body straight, engage core to resist wobbling.
Cooldown
(3)Standing Quad Stretch
Pull heel to glutes, knee close to other leg. Hold and switch sides.
Seated Forward Fold
Sit with legs extended, reach toward toes while keeping your back straight. Hold stretch.
Supine Glute Stretch
Lie on back, cross ankle over opposite knee and gently pull leg toward chest. Switch sides.
User Feedback
Workout was way to hard. Only managed to finish two first exercises before getting tired and had to ditch rest of workout