Lower Body Workouts

Lower-body workouts built around squat, hinge, lunge, and calf patterns with evidence-based effort targets and practical load progressions so lifters can build strength and muscle across a wide range of training backgrounds.
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Set load units

Workout 1

6 exercises18 sets

Lower-Body Strength and Hypertrophy Builder

Quadriceps, Hamstrings, Glutes, Calves

A balanced lower-body template that starts with compounds, then adds targeted hamstring and calf work. Train most sets near failure with controlled technique and steady week-to-week progression.

  1. 1
    Back Squat
    anatomy
    anatomy
    1Exercise

    Back Squat

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 36 reps x 60 kgRIR 1

    Brace before each rep, keep pressure through mid-foot, and hit consistent depth without losing lumbar position.

  2. 2
    Romanian Deadlift
    anatomy
    2Exercise

    Romanian Deadlift

    Rest 2m 15s

    • 110 reps x 40 kgRIR 3
    • 28 reps x 50 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Keep lats tight, push hips back, and stop the descent when spinal neutrality would be lost.

  3. 3
    Walking Lunge
    anatomy
    anatomy
    3Exercise

    Walking Lunge

    Rest 1m 30s

    • 112 reps x 14 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 18 kgRIR 1

    Use a long enough stride to keep front heel planted and control knee tracking over the toes.

  4. 4
    Barbell Hip Thrust
    anatomy
    4Exercise

    Barbell Hip Thrust

    Rest 2m

    • 112 reps x 60 kgRIR 3
    • 210 reps x 80 kgRIR 2
    • 38 reps x 90 kgRIR 1

    Keep ribs down, drive through heels, and pause briefly at lockout without lumbar overextension.

  5. 5
    Lying Leg Curl
    anatomy
    5Exercise

    Lying Leg Curl

    Rest 1m 30s

    • 112 reps x 30 kgRIR 2
    • 210 reps x 35 kgRIR 1
    • 38 reps x 40 kgRIR 1

    Keep hips pinned to the pad and control the eccentric instead of dropping the stack.

  6. 6
    Standing Calf Raise
    anatomy
    6Exercise

    Standing Calf Raise

    Rest 1m 15s

    • 115 reps x 40 kgRIR 2
    • 212 reps x 50 kgRIR 1
    • 310 reps x 60 kgRIR 1

    Pause at the stretched bottom position and avoid bouncing through shortened reps.