Workout of the week: 15-min lower body strength workout

ALL LEVELS / lower body strength workout / 15 minutes

Equipment: Barbell, dumbbells & gym bench

The infamous leg day is a source of jokes and memes on the internet. Some love it, others dread it, but it’s about time we look at leg workouts for what they are (or should be): a fundamental part of a proportional, whole-body fitness routine whose main purpose should be helping you build strength, speed and stability, and ultimately a healthier physique. That includes training other body parts such as your upper body and your core, for example. Now, having said this, there’s nothing wrong with desiring a firm butt or toned tighs — the important part is that you enjoy your training sessions.

With that in mind, we’ve prepared a lower body strength workout that we think you’ll enjoy. It has 3 exercises, each to be performed to perform for 45 seconds. You’ll get to rest for 15 seconds between exercises and 1 minute between rounds; this workout has 4 rounds which should take you 15 minutes to perform.

Dumbbell sumo squat
Dumbbell deadlift
Barbell hip thrust

Leg day, let’s go!

WORKOUT SETUP

3 exercises
4 rounds
45 seconds on, 15 seconds off
1-minute rest between rounds
15 minutes total
Equipment: Barbell, dumbbells & gym bench

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Barbell = a broom handle with a gym bag with weights on it
Dumbbells = water bottles filled with water and / or sand
Gym bench = stable chair

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL SUMO SQUAT

45 seconds on, 15 seconds off

Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.
Feet apart (about twice your shoulder width) with your toes pointing out slightly.
Lower your body as far as you can, hips back and knees bent.
Pause before pushing yourself to the starting position.
Maintain your core tight and your torso upright.

2 – DUMBBELL DEADLIFT

45 seconds on, 15 seconds off

Begin in a standing position, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat.

3 – BARBELL HIP THRUST

45 seconds on, 15 seconds off

Sit on the ground with a bench behind you, bending your knees, feet planted on the ground.
Hold a barbell and let it rest above your hips.
If possible, use a padded bar or slip something soft between the bar and your body. It will make the exercise more comfortable.
Lean back, so your shoulders are on the bench and position the bar above your hips.
Drive your hips up, lifting the bar. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.
Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.