Lower body â quadriceps and glutes

Standard

Warm-up

Incline Treadmill Walking View exercise

Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.

Set 1: 1 minute

Squat without equipment View exercise

Use a comfortable, controlled range of motion to prepare the hips and knees before the working loads.

Set 1: 10 - 12 Repetitions

Classic Squat View exercise

Warm-up sets only: gradually increase the load without approaching failure. They do not count as working sets and do not trigger progression. Read more

Warm-up sets only: gradually increase the load without approaching failure. They do not count as working sets and do not trigger progression.

Set 1: 5 - 8 Repetitions Rest time : 45 seconds

Set 2: 5 - 8 Repetitions Rest time : 30 seconds

Standard

Main

Classic Squat View exercise

Keep approximately 2 repetitions in reserve and maintain a consistent range of motion. Warm-up sets are already included in the warm-up; only the four working sets count toward progression. Reduce the load if depth or control deteriorates. Read more

Keep approximately 2 repetitions in reserve and maintain a consistent range of motion. Warm-up sets are already included in the warm-up; only the four working sets count toward progression. Reduce the load if depth or control deteriorates.

Set 1: 6 - 10 Repetitions Rest time : 2 minutes

Set 2: 6 - 10 Repetitions Rest time : 2 minutes

Set 3: 6 - 10 Repetitions Rest time : 2 minutes

Set 4: 6 - 10 Repetitions Rest time : 2 minutes

Hip Thrust with Bar View exercise

Prioritize full hip extension without hyperextending the lower back. Keep the load controlled enough to feel the glutes working throughout the entire set. Read more

Prioritize full hip extension without hyperextending the lower back. Keep the load controlled enough to feel the glutes working throughout the entire set.

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

Seated Leg Press View exercise

Use a range of motion that allows you to keep the pelvis stable against the backrest. Avoid forcefully locking the knees at the end of each repetition. Read more

Use a range of motion that allows you to keep the pelvis stable against the backrest. Avoid forcefully locking the knees at the end of each repetition.

Set 1: 10 - 15 Repetitions Rest time : 2 minutes

Set 2: 10 - 15 Repetitions Rest time : 2 minutes

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Leg Extension View exercise

Train the quadriceps with a controlled load and without momentum. Slightly reduce the range of motion if the knees become uncomfortable. Read more

Train the quadriceps with a controlled load and without momentum. Slightly reduce the range of motion if the knees become uncomfortable.

Set 1: 12 - 15 Repetitions

Set 2: 12 - 15 Repetitions

Chain without rest

Seated Leg Curl View exercise

Keep the pelvis firmly against the seat and control the return phase. This superset balances the work between the front and back of the thighs without adding substantial systemic fatigue. Read more

Keep the pelvis firmly against the seat and control the return phase. This superset balances the work between the front and back of the thighs without adding substantial systemic fatigue.

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

Standard

Main

Standing Calf Raises View exercise

Pause briefly at the bottom and top of the range of motion to avoid bouncing and maintain tension on the calves.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions

Standard

Main

Cable crunch View exercise

Add direct core work without unnecessarily extending the session. Curl the torso under control without pulling with the arms, and keep approximately 2 repetitions in reserve. Read more

Add direct core work without unnecessarily extending the session. Curl the torso under control without pulling with the arms, and keep approximately 2 repetitions in reserve.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions

Standard

Cool-down