Here’s a strength focused lower body workout with only 4 exercises! These exercises target the major muscle groups in the legs and will help build strength effectively.
For each exercise, the goal is to progressively overload the muscles, however, the weight used should be appropriate for the rep ranges and technique to maximise strength development! Get ready to lift heavy, feel the burn, and watch your lower body strength soar!!
1. Barbell Front Squat
Sets: 4
Reps: 5
Rest: 3 minutes between sets
- Start with your feet shoulder-width apart, gripping the barbell just outside your shoulders. Keep your chest up, elbows high, and engage your core throughout the movement.
- Lower yourself by bending at the hips and knees, ensuring your knees track over your toes and do not cave inward.
- Go as low as you can while maintaining proper form (thighs parallel to the floor or deeper). Keep your torso upright and avoid leaning forward.
- Push through your heels to return to the starting position, ensuring your back remains neutral—avoid rounding or arching your spine!
Weight: Heavy
The front squat is a key strength-building movement, so select a weight that allows you to complete 5 reps per set with good form but feels challenging by the last few reps. Aim to use about 75-85% of your 1RM for this exercise. The last couple of reps should be tough, but you should still be able to maintain solid form throughout the set.
2. Romanian Deadlift (RDL)
Sets: 4
Reps: 6
Rest: 2-3 mins between sets
- Stand with your feet hip-width apart holding a barbell or dumbbells in front of you. Keep a slight bend in your knees and engage the core.
- Hinge at the hips by pushing back while keeping the barbell or dumbbells close to your body.
- Lower the weight until you feel a stretch in your hamstrings, maintaining a flat back throughout.
- Return to the starting position by driving your hips forward, focus on controlling the movement to avoid bouncing at the bottom!
Weight: Moderately Heavy
The RDL targets the posterior chain (hamstrings, glutes, lower back), so you should aim for a weight that is challenging but allows you to maintain control throughout the range of motion. For 6 reps, aim for about 70-80% of your 1RM (1 rep max). This exercise requires good form and focus on the hip hinge, so don’t go too heavy if your form starts to break down!
3. Reverse Deficit Lunges
Sets: 3
Reps: 6-8 per leg
Rest: 2-3 mins between sets
- Stand with your feet hip-width apart, with a weight plate or elevated surface beneath one of your feet to create a deficit. Step one foot back and lower your body into a lunge by bending both knees.
- Ensure your chest stays upright, core engaged, and the front knee tracks over your toes—avoid letting it cave inward.
- Lower yourself until your back knee nearly touches the floor or as low as you can while maintaining good form. Push through the heel of your front foot to return to the starting position.
- Maintain balance and keep your back straight throughout the movement.
Weight: Moderately Heavy
The reverse deficit lunge is a unilateral movement, targeting each leg individually. For 6-8 reps per leg, choose a weight that allows you to maintain controlled movement but feels challenging by the last rep. You can use dumbbells or a barbell, and the weight should be heavy enough to challenge your strength without compromising form. Aim for 50-70% of what you’d use for a back squat but adjust based on your current strength level.
4. Hip Thrust
Sets: 4
Reps: 8-10
Rest: 2-3 mins between sets
- Sit on the floor with your upper back against a bench and roll a barbell or place a weight over your hips. Position your feet flat on the floor, hip-width apart with your knees bent.
- Drive through your heels to lift your hips, squeezing your glutes at the top of the movement.
- Keep your chin tucked and core tight throughout the movement, lower your hips back down in a controlled manner and repeat.
- Ensure your back stays neutral and avoid arching excessively.
Weight: Heavy
The hip thrust is an excellent exercise for developing glute strength. You should go heavy for this movement to really challenge the glutes and hamstrings. Aim for a weigh that’s about 70-80% of your 1RM, ensuring that you can maintain full control and achieve full hip extension at the top of each rep. The key here is that the glutes should be doing most of the work, so don’t be afraid to use a significant amount of weight, as long as your form is on point.
Additional Notes:
Progressive Overload: As you get stronger, gradually increase the weight you’re lifting over time to continue challenging your muscles.
Form Over Weight: Priorities maintaining proper technique over simply lifting heavier weights.
Rest: Adequate rest between sets (2-4 minutes) will help you recover and allow you to lift heavy enough to build strength!
