{"id":112918,"date":"2025-05-30T14:33:06","date_gmt":"2025-05-30T12:33:06","guid":{"rendered":"https:\/\/evofitness.ch\/?p=112918"},"modified":"2025-06-04T11:04:45","modified_gmt":"2025-06-04T09:04:45","slug":"45-min-lower-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/45-min-lower-body-strength-workout\/","title":{"rendered":"Workout of the week: 45-min lower body strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ lower body strength workout \/ 45 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, seated hip abduction machine, leg press machine, dumbbells, leg extension machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

Everyone hates Mondays. Gym-goers, however, reserve a special hatred for another day: leg day. <\/strong>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.<\/p>\n\n\n\n

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

    \n
  1. Barbell squat<\/li>\n\n\n\n
  2. Seated hip abduction<\/li>\n\n\n\n
  3. Leg press<\/li>\n\n\n\n
  4. Dumbbell Romanian deadlift<\/li>\n\n\n\n
  5. Leg extensions<\/li>\n<\/ol>\n\n\n\n

    Let’s hit that leg day!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-minute rest between rounds and exercises<\/li>\n\n\n\n
    • 45 minutes<\/li>\n\n\n\n
    • Equipment: Barbell, lying leg curl machine, leg press machine, dumbbells, leg extension machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BARBELL SQUAT<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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