Lower body a — quadriceps, glutes, and hamstrings
10 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Lower through a comfortable range of motion and use this set to confirm that your knees, hips, and back are ready for loaded work. Read more Read less
Lower through a comfortable range of motion and use this set to confirm that your knees, hips, and back are ready for loaded work.
10 - 15 Repetitions
Squeeze your glutes at the top without hyperextending your lower back; keep your rib cage controlled.
10 - 15 Repetitions
Standard
Main
Keep around two repetitions in reserve and use a depth you can control. If grip strength becomes the limiting factor, hold two dumbbells in a front-loaded position. Read more Read less
Keep around two repetitions in reserve and use a depth you can control. If grip strength becomes the limiting factor, hold two dumbbells in a front-loaded position.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 2 minutes
Set
4: 8 - 12 Repetitions
Rest time : 1 minute
Push your hips back while keeping the dumbbells close to your legs. Stop the descent before you lose a neutral spine position. Read more Read less
Push your hips back while keeping the dumbbells close to your legs. Stop the descent before you lose a neutral spine position.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 2 minutes
Set
4: 8 - 12 Repetitions
Rest time : 1 minute
Complete the prescribed repetition range on each leg. Use a stable chair for the rear foot; if balance limits the set too much, replace the exercise with Dumbbell Split Squat. Read more Read less
Complete the prescribed repetition range on each leg. Use a stable chair for the rear foot; if balance limits the set too much, replace the exercise with Dumbbell Split Squat.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Lie face down and hold a light, stable dumbbell between your feet only if you can secure it without any risk of dropping it. Otherwise, use Band Leg Curl if you have a resistance band that can be anchored securely. Read more Read less
Lie face down and hold a light, stable dumbbell between your feet only if you can secure it without any risk of dropping it. Otherwise, use Band Leg Curl if you have a resistance band that can be anchored securely.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Pause briefly at the top and control the descent. Lightly hold on to a support if needed so that balance does not limit the calf muscles. Read more Read less
Pause briefly at the top and control the descent. Lightly hold on to a support if needed so that balance does not limit the calf muscles.
Set
1: 10 - 20 Repetitions
Rest time : 1 minute
Set
2: 10 - 20 Repetitions
Rest time : 1 minute
Set
3: 10 - 20 Repetitions
Rest time : 45 seconds
Hold the dumbbell against your chest and curl your torso without pulling on your neck. Use bodyweight only if the added load interferes with control. Read more Read less
Hold the dumbbell against your chest and curl your torso without pulling on your neck. Use bodyweight only if the added load interferes with control.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Hold for around 30 seconds per side without excessively rounding your lower back.
30 seconds
Hold for around 30 seconds per side with a slight posterior pelvic tilt and no knee pain.
30 seconds
This workout is part of a complete program.
View program