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Gym workouts

Lower body gym workout

The hinge and glute day: lower day B of the 4-day split and legs B of push/pull/legs. It complements the squat-led leg day workout, so the two together train the whole lower body.

50 minIntermediate13 movesOther / check instructions · A barbell · A bench or box · A dumbbell · Strength machine · Pull-up bar · A wallGlutes · Hamstrings · Quads · Hip abductors · Calves · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Main sets

Rest as noted on each move

  1. Trap bar (hex bar) deadlift3 sets of 5 to 8
    Intermediate · Quads, Glutes, Hamstrings · 3D demoDo 2 light sets first. Rest 3 min; 2 to 3 reps in reserveEasier: Dumbbell Romanian deadliftHarder: Sumo deadlift
  2. Barbell hip thrust3 sets of 8 to 12
    Intermediate · Glutes, Hamstrings, Quads · 3D demoRest 2 min; 1 to 2 reps in reserveEasier: Glute bridgeHarder: Barbell back squat
  3. Dumbbell reverse lunge3 sets of 8 to 10 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoRest 90 s; 2 reps in reserveEasier: Reverse lungeHarder: Barbell walking lunge
  4. Machine leg curl3 sets of 10 to 15
    Beginner · Hamstrings, Calves · 3D demoRest 60 to 90 s; 1 to 2 reps in reserveHarder: Slider hamstring curl
  5. Hip abduction machine2 sets of 12 to 20
    Beginner · Hip abductors, Glutes · 3D demoRest 60 s; 0 to 2 reps in reserveHarder: Lateral band walk
  6. Seated calf raise (machine)3 sets of 12 to 20
    Beginner · Calves · 3D demoRest 60 s; 0 to 2 reps in reserveHarder: Slow calf raise
  7. Hanging knee raise2 sets of 8 to 12
    Intermediate · Abs, Hip flexors, Forearms · 3D demoRest 60 s. Dead bugs or reverse crunches if hanging is too hardEasier: Reverse crunchHarder: Hanging straight-leg raise

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch

Tips

  • Deadlift first, while you are fresh.
  • No gym? The lower body workout at home trains the same patterns with your body weight and a band.

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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the lower body gym workout take?

About 50 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: Other / check instructions, A barbell, A bench or box, A dumbbell, Strength machine, Pull-up bar, A wall. 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. 8 of its 13 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.