Workout of the week: 18-min lower body strength workout

19th May 2025

ALL LEVELS / lower body strength workout / 18 minutes

Equipment: Hack squat machine, barbell, leg extensions machine, dumbbells & gym box

Skipping leg day is like building a house with no foundation. Leg day is crucial for building strength, stability, and balance in your workouts. It targets the largest muscle groups in your body, boosting metabolism and enhancing overall performance.

Reap all the benefits of leg training with this lower body strength workout. A 4-exercise session, each performed for 40 seconds with 20 seconds to rest. Complete 5 rounds and the total workout time will be 18 minutes.

Hack Squat
Deadlift
Leg extensions
Dumbbell box step-up

Ready? Let’s go!

WORKOUT SETUP

4 exercises
40 seconds on, 20 seconds off
5 rounds
18-minutes total
Equipment: Hack squat machine, barbell, leg extensions machine, dumbbells & gym box

WORKOUT EXERCISE LIST

5 rounds

1 – HACK SQUAT

40 sec on, 20 sec off

Stand on the machine with the cushions over your shoulders.
Adopt a foot stance similar to the one you use for regular squats.
Engage your core so that you feel the cushion pushing against your body.
This machine is perfect for helping you squat to great depth.
Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.
Repeat.

2 – DEADLIFT

40 sec on, 20 sec off

Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
Bend down and grasp the barbell with a shoulder-width grip.
Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.
Once the bar passes your knees, bend your knees and lower the bar to the floor.
Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
At the top of the lift, do not hyperextend your back.
Keep the barbell close to your body to improve mechanical leverage.

3 – LEG EXTENSIONS

40 sec on, 20 sec off

Sit up straight on the leg extension machine.
Adjust the pad so it sits on your lower leg and just above your feet.
Extend your legs straight out in front of you, making sure you’re using your quads to power the movement.
Then slowly lower them back to the starting position.
Repeat.