This will definitely be YOUR BEST LOWER BODY WORKOUT you will ever do.
Pick one, two, three or do all of these exercises in one epic lower body workout. Either way, you are sure to get the lower half that will grab your follower’s attention!
Elspeth Dana, NPC National Competitor (Bikini), Fitness Model
- 5-10 minutes cardio of choice
- Bodyweight squats 10-15 reps
- 10 sets 6-10 reps
- Start light progressively working towards your max weight.
- Remember to use proper form!
8 sets 8 reps each
- Stiff leg barbell deadlift
- BB Hip Thrust
10 Sets of 10
Rest for 10 seconds between each set.
Choose a lighter weight.
- Leg Extensions
- Lying Hamstring Curl
- lunge for 5 minutes
3 Sets of Favorites
Rest 45-60 seconds between sets, push yourself and go heavy!
3 sets each:
- Single leg Straight leg Deadlift 10 reps each leg
- Seated leg curl 12-15 reps
- Leg press 10 reps
- Superset Single leg press 12 reps
- Bb hip thrust 15 reps
- Weighted jump squat 15 reps
3 sets each
- Smith machine deep squats 10 reps
- Walking lunges 24 reps
3 sets each
- Adductor machine squats 25 reps
- Sumo squats 15-20 reps
You will want to do 15 reps of each exercise. Complete all exercises on one leg before moving to the opposite leg. Choose to have minimal rest between sides to really activate the muscles.
- Leg extension
- Donkey Kick
- Fire Hydrant
- Side Kick
Have fun! Make sure to listen to your body and take a rest day after these! You will need it!!
Be sure to include your recovery drink after this workout, you are going to need that too!
Combine this with Elspeth’s other workouts and you have a great all-over workout!
More about the author…
Elspeth is a fitness professional who passionately believes that a healthy body is built on self-love and living a balanced life.
Her mission is to spread this message as a trainer and group fitness instructor.
From her own personal experiences she realized that through the accomplishment of achieving strength and aesthetic goals, there was a deeper realization of how much fitness positively affected her life.
Through challenging workouts, healthy recipes, and a positive outlook she hopes to be apart of your fitness journey!
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(article updated January 2020)