{"id":59007,"date":"2025-05-19T00:00:00","date_gmt":"2025-05-18T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/18-min-lower-body-strength-workout\/"},"modified":"2025-05-19T00:00:00","modified_gmt":"2025-05-18T22:00:00","slug":"18-min-lower-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/18-min-lower-body-strength-workout\/","title":{"rendered":"Workout of the week: 18-min lower body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong>&nbsp;\/ lower body strength workout \/ 18 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Hack squat machine, barbell, leg extensions machine, dumbbells &amp; gym box<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Skipping leg day is like building a house with no foundation.<\/strong> Leg day is crucial for building strength, stability, and balance in your workouts. It targets the largest muscle groups in your body, boosting metabolism and enhancing overall performance.<\/p>\n\n\n\n<p>Reap all the benefits of leg training with this <strong>lower body strength workout. <\/strong>A <strong>4-exercise<\/strong> session, each performed for <strong>40 seconds with 20 seconds to rest<\/strong>. Complete <strong>5 rounds<\/strong> and the total workout time will be <strong>18 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hack Squat<\/li>\n\n\n\n<li>Deadlift<\/li>\n\n\n\n<li>Leg extensions<\/li>\n\n\n\n<li>Dumbbell box step-up<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s go!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\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>40 seconds on, 20 seconds off<\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>18-minutes total<\/li>\n\n\n\n<li>Equipment: Hack squat machine, barbell, leg extensions machine, dumbbells &amp; gym box<\/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>5 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>40 sec on, 20 sec off<\/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; DEADLIFT<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/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; LEG EXTENSIONS<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/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 so it sits on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs straight out in front of you, making sure 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:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL BOX STEP-UP<\/h3>\n\n\n\n<p><strong>40 sec on, 20 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab and hold the dumbbells in your hands.&nbsp;<\/li>\n\n\n\n<li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n<li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee and step down with the opposite foot.<\/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\">Lower body strength workout completed. Time to move on to the next challenge: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/15-min-dumbbell-emom-workout\/\">15-min dumbbell EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-endurance-workout\/\">20-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-push-and-pull-strength-workout\/\">25-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-min-metabolic-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-chest-and-triceps-workout\/\">30-min che<\/a><a href=\"https:\/\/evofitness.ch\/30min-chest-and-triceps-workout\/\">st and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-pyramid-full-body-workout\/\">25-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-full-body-strength-workout\/\">18-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/24-min-endurance-workout\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/28-min-emom-strength-workout\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-medicine-ball-workout\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-emom-strength-workout\/\">18-min EMOM 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 \/ 18 minutes Equipment: Hack squat machine, barbell, leg extensions machine, dumbbells &amp; gym&#8230;<\/p>\n","protected":false},"author":26,"featured_media":59008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the week: 18-min lower body strength workout | EVO Fitness","_seopress_titles_desc":"Legs are your foundation. That\u2019s why this 18-minute lower body strength workout is built to make them stronger.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,852,935,936,1075],"class_list":["post-59007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-lower-body","tag-workout-of-the-week","tag-wow","tag-lower-body-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/59007","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=59007"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/59007\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/59008"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=59007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=59007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=59007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}