{"id":58891,"date":"2024-12-16T00:00:00","date_gmt":"2024-12-15T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/25-min-lower-body-strength-workout\/"},"modified":"2025-05-23T11:12:24","modified_gmt":"2025-05-23T09:12:24","slug":"25-min-lower-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-lower-body-strength-workout\/","title":{"rendered":"Workout of the week:\u00a025-min lower body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ lower body strength workout \/ 25 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Hack squat machine, dumbbells, barbell &amp; leg extension<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The festive season highlights just how important it is to have strong legs. <\/strong>After all, they&#8217;re essential for navigating Christmas dinners and other gatherings. And let&#8217;s not forget the hustle of last-minute gift shopping, meal prep, and dancing at our company&#8217;s holiday parties.<\/p>\n\n\n\n<p>With all this in mind, we bring you a <strong>lower body strength workout<\/strong> to help you get through this season with ease. It has\u202f<strong>4 exercises<\/strong>, each\u202fto perform for\u202f<strong>45 seconds<\/strong>. You&#8217;ll get to rest for <strong>15 seconds\u202fbetween rounds and\u202f1 minute between exercises<\/strong>; this workout has\u202f<strong>4 rounds,<\/strong>\u202fwhich should take <strong>25 minutes to perform<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hack squat<\/li>\n\n\n\n<li>Dumbbell deadlift<\/li>\n\n\n\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Leg extensions<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s give your lower body a Christmas treat!<\/strong><\/p>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>45 seconds each<\/li>\n\n\n\n<li>1-minute rest between exercises<\/li>\n\n\n\n<li>15 seconds rest between rounds<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>25 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; HACK SQUAT<\/h3>\n\n\n\n<p><strong>45 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n<li>Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n<li>Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n<li>This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n<li>Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; DUMBBELL DEADLIFT<\/h3>\n\n\n\n<p><strong>45 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Repeat for time or reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BARBELL HIP THRUST<\/h3>\n\n\n\n<p><strong>45 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell next to and parallel to a bench.<\/li>\n\n\n\n<li>Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.<\/li>\n\n\n\n<li>Grasp the barbell at each side. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.<\/li>\n\n\n\n<li>Keep your torso rigid, and exhale as you raise the barbell by extending your hips until fully extended.<\/li>\n\n\n\n<li>Hold for a count of two and squeeze your glutes.<\/li>\n\n\n\n<li>Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; LEG EXTENSIONS<\/h3>\n\n\n\n<p><strong>45 seconds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit up straight on the leg extension machine.<\/li>\n\n\n\n<li>Adjust the pad to sit on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs straight out in front of you, ensuring you\u2019re using your quads to power the movement.<\/li>\n\n\n\n<li>Then slowly lower them back to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Done with this lower body strength workout? There are more presents here:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workou<\/a><a href=\"https:\/\/evofitness.ch\/30minfullbody-strength-workout\/\">t<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-amrap-upper-body-workout\/\">12-min AMRAP upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-metabolic-strength-workout\/\">15-min metabolic strength worko<\/a><a href=\"https:\/\/evofitness.ch\/15min-metabolic-strength-workout\/\">ut<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-lowerbody-strength-and-conditioning-workout\/\">12-min lower-body strength and conditioning workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-emom-fullbody-workout\/\">30-min EMOM full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-zone-2-cardio-workout\">30-min zone 2 cardio workou<\/a><a href=\"https:\/\/evofitness.ch\/30-min-zone-2-cardio-workout\/\">t<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15min-lower-body-strength-workout\/\">15-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ lower body strength workout \/ 25 minutes Equipment: Hack squat machine, dumbbells, barbell &amp; leg extension The festive&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58892,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week:\u00a025-min lower body strength workout | EVO Fitness","_seopress_titles_desc":"Get holiday-ready with a lower body strength workout to power you through festive dinners, gift shopping, and holiday parties.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1075,1147],"class_list":["post-58891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-lower-body-strength-workout","tag-lower-body-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58891"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58891\/revisions"}],"predecessor-version":[{"id":112847,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58891\/revisions\/112847"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58892"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}