Lower body b — full legs, glutes, and core
10 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Use a natural, controlled range of motion to prepare the knees and hips before the loaded sets.
10 - 15 Repetitions
Squeeze your glutes without pushing your lower back into extension, and keep your feet stable.
10 - 15 Repetitions
Standard
Main
Keep the dumbbells close to your shoulders and your torso upright. Adjust the depth to maintain a stable, pain-free movement path. Read more Read less
Keep the dumbbells close to your shoulders and your torso upright. Adjust the depth to maintain a stable, pain-free movement path.
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
Use a comfortable stance with your knees tracking in line with your feet, and drive through the floor without rounding your back. Narrow your stance if your hips feel uncomfortable. Read more Read less
Use a comfortable stance with your knees tracking in line with your feet, and drive through the floor without rounding your back. Narrow your stance if your hips feel uncomfortable.
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 : 1 minute
Complete the prescribed repetition range on each leg. Take a long enough step to keep the front foot stable; use light support if balance limits your ability to produce force. Read more Read less
Complete the prescribed repetition range on each leg. Take a long enough step to keep the front foot stable; use light support if balance limits your ability to produce force.
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
Position the dumbbell securely over your pelvis and lock out with your glutes without hyperextending your lower back. This volume is deliberately limited because the glutes are already heavily involved in squats, deadlifts, and lunges. Read more Read less
Position the dumbbell securely over your pelvis and lock out with your glutes without hyperextending your lower back. This volume is deliberately limited because the glutes are already heavily involved in squats, deadlifts, and lunges.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Complete the prescribed repetition range on each leg. Hold on to a chair or wall so that balance does not become the limiting factor. Read more Read less
Complete the prescribed repetition range on each leg. Hold on to a chair or wall so that balance does not become the limiting factor.
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
Complete the prescribed repetition range on each side with a controlled range of motion. Avoid rotating your torso or seeking excessive flexion. Read more Read less
Complete the prescribed repetition range on each side with a controlled range of motion. Avoid rotating your torso or seeking excessive flexion.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Standard
Cool-down
Hold for around 30 seconds per side with moderate tension and no bouncing.
30 seconds
Hold for around 30 seconds per side while keeping your heel on the floor and your foot pointing forward.
30 seconds
This workout is part of a complete program.
View program