Workout of the week: 30-min lower body strength workout

5th February 2024

entraînement de force du bas du corps | lower body strength workout

ALL LEVELS / lower body strength workout / 30 minutes

Equipment: Barbell, dumbbells, lower back bench, hack squat machine & leg extension machine

February is the month of love, and Valentine’s Day proves it. During this month, whether you’re running away from commitment or striding confidently in your relationship, one thing’s for sure: strong legs are your secret weapon.

Let’s guarantee you’re ready for anything with this lower body strength workout — a simple yet effective training session, featuring 5 exercises, each with 12 reps. You’ll get to rest for 45 seconds between both rounds and exercises, completing a total of 4 rounds. All combined, this lower-body strength workout will take 30 minutes to complete.

Barbell squat
Dumbbell deadlift
Hyperextensions
Hack squat
Leg extensions

Ready? Let’s get stronger legs!

WORKOUT SETUP

5 exercises
12 reps each
4 rounds
45 sec resting time between rounds and exercises
30 minutes total
Equipment: Barbell, dumbbells, lower back bench, hack squat machine & leg extension machine

WORKOUT EXERCISE LIST

4 rounds

1 – BARBELL SQUAT

12 reps

Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).
Begin the movement by squatting down, and keeping the back straight.
Aim to drop the hips just below the knees while maintaining balance and control of the bar.
Return to the start position and repeat for reps or time.

2 – DUMBBELL DEADLIFT

12 reps

Begin in standing, 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 lower 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 for time or reps.

3 – HYPEREXTENSIONS

12 reps

Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.
Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.
Slowly raise your torso back to the initial position.
Repeat.

4 – 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.

5 – LEG EXTENSIONS

12 reps

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.