Lower body workout plan

This lower body workout targets major muscle groups in your legs and glutes, helping to increase strength, build muscle, and improve overall lower body functionality. It incorporates a combination of compound movements, such as squats and lunges, to engage multiple muscles simultaneously, as well as isolation exercises like calf raises to specifically target smaller muscles. The workout plan includes a mix of machine, dumbbell, barbell, and bodyweight exercises to provide variety and challenge your muscles in different ways. Remember to use proper form, choose weights that challenge you while maintaining good technique, and adjust the weights/reps as needed based on your fitness level. As always, it’s important to warm up before starting the workout and listen to your body during the session.

Exercise	Sets	Reps	Rest Period	Benefits
Barbell Squats	3	8 to 10	60 to 90secs	Squats target your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, stability, and mobility.

Barbell squat in two stages: standing position (A), squatting position (B).

Notes: Start with a weight that challenges you but allows for proper form. Keep your back straight, lower your hips until your thighs are parallel to the ground, and then push back up through your heels.

Exercise	Sets	Reps	Rest Period	Benefits
Dumbbell Lunges	3	10 to 12 Per leg	60secs	Dumbbell lunges engage your quadriceps, hamstrings, glutes, and calves. They help develop lower body strength, balance, and coordination.

Leg presses on a machine. Image A: legs bent; Image B: legs extended.

Notes: Hold a dumbbell in each hand and take a big step forward, lowering your back knee towards the ground while keeping your front knee directly above your ankle. Push back up to the starting position and alternate legs.

Exercise	Sets	Reps	Rest Period	Benefits
Leg Press	3	12 to 15	60secs	Leg press target your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, muscular endurance.

Leg press machine: Image A: Knees bent. Image B: Legs extended.

Notes: Adjust the seat and foot position to target different areas of your legs. Push the weight away using your legs and avoid locking your knees at the top of the movement.

Exercise	Sets	Reps	Rest Period	Benefits
Romanian Deadlifts	3	8 to 10	60 to 90secs	Romanian deadlifts engage your hamstrings and glutes. They help develop lower body strength, hip flexibility, balance, and coordination.

Deadlift: Image A: Standing upright; Image B: Bent forward, lifting the barbell.

Notes: Hold a barbell with an overhand grip in front of your thighs. Hinge at your hips, keeping your back straight, and lower the barbell down your legs until you feel a stretch in your hamstrings. Engage your glutes and hamstrings to return to the starting position.

Exercise	Sets	Reps	Rest Period	Benefits
Calf Raises	3	15 to 20	60secs	Calf raises engage your calves. They help develop lower body strength, ankle flexibility and movement.

Image A shows a starting position; Image B shows a mid-curl position.

Notes: Stand on the edge of a step or use a calf raise machine. Raise your heels as high as possible, squeezing your calf muscles at the top, and then lower your heels below the step to feel a stretch in your calves.

Exercise	Sets	Reps	Rest Period	Benefits
Bodyweight Glute Bridges	3	10 to 12	45secs	Bodyweight glute bridge targets your quadriceps, hamstrings, glutes, and core muscles. They help improve lower body strength, stability, and mobility.

In position A, lying flat with knees bent; in position B, hips lifted.

Notes: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up until your thighs and torso are in a straight line. Squeeze your glutes at the top and then slowly lower back down.

Remember to start with a weight that challenges you but allows you to maintain proper form throughout each exercise. If you’re new to strength training, consider seeking guidance from one of the team to ensure proper technique and minimize the risk of injury.