Workout of the week: 45-min lower body strength workout

30th May 2025

lower body strength workout - women at EVO doing a lower body execise

ALL LEVELS / lower body strength workout / 45 minutes

Equipment: Barbell, seated hip abduction machine, leg press machine, dumbbells, leg extension machine

Everyone hates Mondays. Gym-goers, however, reserve a special hatred for another day: leg day. And when both fall on the same day? Tragedy. But leg day doesn’t deserve all the slander. It helps you build strength and balance. And most importantly, it keeps you from walking around on chicken legs.

Start today by building serious leg strength with this complete lower body strength workout. It has 5 exercises, each with 12 reps, completed over 4 rounds. With 1 minute to rest between rounds and exercises, the session should take around 45 minutes to finish.

Barbell squat
Seated hip abduction
Leg press
Dumbbell Romanian deadlift
Leg extensions

Let’s hit that leg day!

WORKOUT SETUP

5 exercises
12 reps
4 rounds
1-minute rest between rounds and exercises
45 minutes
Equipment: Barbell, lying leg curl machine, leg press machine, dumbbells, leg extension machine

WORKOUT EXERCISE LIST

4 rounds

1 – BARBELL SQUAT

12 reps

Start standing with the barbell in the rack position (barbell resting loosely in palms, upper arm horizontal).
Begin the movement by squatting 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 – SEATED HIP ABDUCTION

12 reps

Sit on the machine with your back flat and legs inside the pads.
Hold the side handles for support.
Push your legs outward, squeezing your glutes at the top.
Return slowly to the starting position.
Repeat.

3 – LEG PRESS

12 reps

Sit on the machine and place your feet shoulder-width apart on the platform.
Adjust the seat so your knees are at about a 90-degree angle.
Push the platform away by extending your legs — don’t lock your knees at the top.
Lower the platform slowly until your knees are just above 90 degrees.
Repeat.

4 – DUMBBELL ROMANIAN DEADLIFT

12 reps

Stand with feet hip-width apart, dumbbells in front of hips.
Keep knees slightly bent, spine neutral, and shoulders tight.
Push your hips back and lower the dumbbells along your legs.
Stop once the dumbbells pass your knees, keeping the dumbbells close.
Drive through your heels to stand up, and squeeze your glutes at the top.

5 – LEG EXTENSIONS

12 reps

Sit up straight on the leg extension machine.
Adjust the pad to sit on your lower leg and just above your feet.
Extend your legs before you, ensuring you’re using your quads to power the movement.
Slowly lower them back to the starting position.
Repeat.