A balanced workout targeting the lower body for muscle growth and strength, with full-body engagement.

Spiderman Lunge with Rotation

Sit on your butt with your knees bent and feet touching each other. Grab your feet and lean forward until you feel a stretch in your groin.

Bodyweight Butterfly Stretch

Stand tall, hinge at hips, and reach hands to the floor. Walk hands forward into a plank position. Walk feet towards hands and repeat the motion.

Inchworm

Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width. Sink down into the squat, keeping your elbows inside the track of your knees. Push through your heels while keeping your chest up and return to starting position.

Dumbbell Goblet Squat

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Dumbbell Frog Pump

Stand with your feet shoulder width apart. flex your knees and hips and sit back into the squat while lowering your body Continue down to full depth Return to starting position.

Bodyweight Squat

Lie down with your knees bent and your feet flat on the floor. Push your hips up so that your butt is elevated and your back straight. Tense your glutes and raise your hips towards the ceiling. Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position

30-minute full body hypertrophy focused on legs

30-minute full body hypertrophy focused on legs

movements

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