Workout of the week: 20-min lower body superset workout

27th January 2025

ALL LEVELS / lower body superset workout / 20 minutes

Equipment: Hack squat machine, barbell, bench, dumbbell & box

If you haven’t heard of supersets, you’re missing out on one of the most efficient ways to boost your workouts. Supersets involve performing two exercises back-to-back with little to no rest in between, a technique that saves time while helping you build muscle and improve endurance. Typically, supersets target opposing muscle groups — but today we’ll focus on your lower body only.

This lower body superset workout has 4 exercises, split into pairs of 2 supersets. Each exercise has 12 reps, with little to no rest between exercises and 1-minute rest before each of the 3 rounds. Complete 3 rounds of the first superset, before moving on to the second one. All combined, this workout should take you 20 minutes to complete.

1st superset

Hack squat
Jumping squats

2nd superset

Barbell hip thrust
Dumbbell box step-ups

Ready to feel super with this superset workout?

WORKOUT SETUP

2 supersets with 2 exercises
12 reps
3 rounds
No rest between exercises
1-minute rest between rounds
20 minutes

WORKOUT EXERCISE LIST

3 rounds

1st superset

1 – HACK SQUAT

12 reps

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 – JUMPING SQUATS

12 reps

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat for reps or time.

2nd superset

1 – BARBELL HIP THRUST

12 reps

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.