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Lower body — legs, glutes and abs

10 Exercises

Intro

Required equipment
Rowing machine (Rower) Guided machines Barbell Musculation bench Pull-up bar
Muscles
Quadriceps Hamstrings Back Glutes Calves Abs
Standard
Warm-up
Rowing Machine
Rowing Machine View exercise
Row at an easy pace with a smooth cadence to prepare the hips, knees, and core.
Set 1: 1 minute
Set 2: 1 minute Rest time : 10 seconds
Reverse lunge
Reverse lunge View exercise
Perform the reps without load using a controlled step to prepare the legs for the main work.
Set 1: 8 - 10 Repetitions Rest time : 10 seconds
Set 2: 8 - 10 Repetitions Rest time : 10 seconds
Standard
Main
Hack Squat Machine
Hack Squat Machine View exercise
Choose a stable foot position and consistent depth while keeping about 2 reps in reserve.
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 : 2 minutes
Set 4: 8 - 10 Repetitions Rest time : 40 seconds
Hip Thrust with Bar
Hip Thrust with Bar View exercise
Finish the hip extension without hyperextending the lower back.
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 : 30 seconds
Leg Extension
Leg Extension View exercise
Control both the lifting and lowering phases without swinging the load, and use a pain-free 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 : 25 seconds
Hamstring Curl Machine
Hamstring Curl Machine View exercise
Keep the pelvis stable against the pad and avoid rushing the return phase.
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
Seated Calf Raise Machine
Seated Calf Raise Machine View exercise
Lower into a comfortable stretch and rise without bouncing.
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
Hanging Leg Raise
Hanging Leg Raise View exercise
Limit swinging and keep the pelvis under control. Switch to the Hanging Knee Raise if you cannot maintain a clean range of motion. Read more
Limit swinging and keep the pelvis under control. Switch to the Hanging Knee Raise if you cannot maintain a clean range of motion.
Set 1: 8 - 12 Repetitions Rest time : 1 minute
Set 2: 8 - 12 Repetitions Rest time : 1 minute
Set 3: 8 - 12 Repetitions
Standard
Cool-down
Hip Stretch
Hip Stretch View exercise
Keep the pelvis slightly tucked and stop before any discomfort develops in the lower back.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds Rest time : 10 seconds
Buttock Stretch
Buttock Stretch View exercise
Aim for a moderate stretch in the glute without forcing the hip or knee.
Set 1: 30 seconds Rest time : 15 seconds
Set 2: 30 seconds

This workout is part of a complete program.

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