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Lower body — quadriceps, hamstrings and calves

10 Exercises

Intro

Required equipment
Exercise bike Olympic bar Guided machines Cable
Muscles
Quadriceps Glutes Hamstrings Calves Abs
Standard
Warm-up
Bike indoor
Bike indoor View exercise
Pedal at an easy to moderate intensity to prepare the knees and hips without tiring yourself before the session.
Set 1: 1 minute
Set 2: 1 minute Rest time : 10 seconds
Squat without equipment
Squat without equipment View exercise
Use a comfortable, consistent range of motion to prepare the squat pattern.
Set 1: 10 - 12 Repetitions Rest time : 10 seconds
Set 2: 10 - 12 Repetitions Rest time : 10 seconds
Standard
Main
Classic Squat
Classic Squat View exercise
Keep about 2 reps in reserve and use a consistent depth. Reduce the load if torso stability starts to break down.
Set 1: 6 - 8 Repetitions Rest time : 2 minutes
Set 2: 6 - 8 Repetitions Rest time : 2 minutes
Set 3: 6 - 8 Repetitions Rest time : 2 minutes
Set 4: 6 - 8 Repetitions Rest time : 45 seconds
Straight Leg Deadlift
Straight Leg Deadlift View exercise
Push the hips back while keeping the spine neutral and limit the descent to a controlled range of motion.
Set 1: 8 - 10 Repetitions Rest time : 2 minutes
Set 2: 8 - 10 Repetitions Rest time : 2 minutes
Set 3: 8 - 10 Repetitions Rest time : 30 seconds
Leg Press
Leg Press View exercise
Keep the feet stable and avoid letting the pelvis lift at the bottom of the movement.
Set 1: 10 - 12 Repetitions Rest time : 1 minute
Set 2: 10 - 12 Repetitions Rest time : 1 minute
Set 3: 10 - 12 Repetitions Rest time : 30 seconds
Seated Leg Curl
Seated Leg Curl View exercise
Keep the pelvis against the seat and control the return.
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 : 25 seconds
Standing Calf Raises
Standing Calf Raises View exercise
Pause briefly in the stretched position at the bottom and rise without bouncing, using a consistent range of motion.
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 : 1 minute
Set 4: 10 - 15 Repetitions Rest time : 20 seconds
Cable crunch
Cable crunch View exercise
Curl the torso without pulling with the arms and stop the set if the lower back starts taking over.
Set 1: 10 - 15 Repetitions Rest time : 1 minute
Set 2: 10 - 15 Repetitions Rest time : 1 minute
Set 3: 10 - 15 Repetitions
Standard
Cool-down
Quadriceps Stretch
Quadriceps Stretch View exercise
Keep the knees close together and stretch without placing excessive tension on the joint.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds Rest time : 10 seconds
Lying Hamstring Stretch
Lying Hamstring Stretch View exercise
Aim for a moderate stretch along the back of the thigh without excessively rounding the lower back.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds

This workout is part of a complete program.

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