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Bodybuilding lower-body workout: quads, hamstrings, glutes and calves

A lower-body day for muscle growth: two big lifts in the 6 to 10 range with 2 to 3 reps in reserve, then machine work for the hamstrings, quads and glutes, and calves last. The doses follow our how-to-build-muscle guide, and the session pairs with the upper-body workout in a 4-day upper and lower split.

60 minIntermediate11 movesCardio machine · A wall · Strength machine · A barbell · A bench or boxQuads · Glutes · Hip flexors · Hamstrings · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (about 6 minutes)

  1. Stationary cycling3 to 5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
  2. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHarder: 90/90 hip lift-off
  3. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Squat and hinge

Rest 2 to 3 min

  1. Machine hack squat1 or 2 lighter sets, then 3 × 6 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoStop 2 to 3 reps short of failure. The full range you can control; knees over your toesEasier: Bodyweight squatHarder: Narrow-stance machine hack squat
  2. Barbell Romanian deadlift3 × 6 to 10
    Intermediate · Hamstrings, Glutes, Back · 3D demoStop 2 to 3 reps short of failure. Hips back, bar close, long backEasier: Dumbbell Romanian deadliftHarder: Romanian deadlift from a deficit

Hamstrings, quads and glutes

Rest 60 to 90 s; 90 s to 2 min for hip thrusts

  1. Machine leg curl3 × 10 to 15
    Beginner · Hamstrings, Calves · 3D demoLast set 0 to 2 reps short of failure; slow on the way downHarder: Slider hamstring curl
  2. Leg extension2 × 12 to 15
    Beginner · Quads · 3D demoLast set 0 to 2 reps short of failure; pause at the topEasier: Straight-leg raiseHarder: Barbell box squat
  3. Barbell hip thrust3 × 8 to 12
    Intermediate · Glutes, Hamstrings, Quads · 3D demoChin tucked, ribs down, pause at the topEasier: Glute bridgeHarder: Barbell back squat

Calves

Rest 60 s

  1. Standing calf raise (machine)3 × 10 to 15
    Intermediate · Calves · 3D demoFull stretch at the bottom, pauseEasier: Slow calf raiseHarder: Single-leg pogo hops
  2. Seated calf raise (machine)2 × 12 to 20
    Beginner · Calves · 3D demoPause at the topHarder: Slow calf raise

Tips

  • Twice a week with the upper-body workout between, as in our 4-day upper and lower plan, or fold the moves into push, pull and legs days.
  • No hack squat machine? Use the barbell back squat or the leg press for the same sets.
  • Rest 2 to 3 minutes on the big lifts and 60 to 90 seconds on machines.
  • If you're preparing for a show, keep training hard enough to keep your muscle. In surveys, competitors did fewer sets per exercise, more reps and shorter rests before competing.
  • With high blood pressure or heart disease, breathe out on the effort and keep well short of failure on the hack squat and Romanian deadlift.
  • A sudden pop above or below your kneecap, with trouble straightening your knee, needs checking the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the bodybuilding lower-body workout: quads, hamstrings, glutes and calves take?

About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, Strength machine, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.