Workout of the week: 20-min lower-body strength workout

15th July 2024

ALL LEVELS / lower-body strength workout / 20 minutes

Equipment: Barbells, kettlebell, dumbbells & leg extension machine

Everyone loves to hate leg day. But leg day loves you! While the burn may seem brutal, there’s more to leg day than just sculpting nice legs and round buttocks. Although these are great perks, working on your lower body strength enhances lower body strength, improves balance and stability, boosts metabolism, it’s supper effective in burning calories and reduces the risk of injury.

Reap all the above-mentioned benefits in this lower-body strength workout. It comprises 4 exercises, with 12 reps each, to complete in 4 rounds. After each exercise, you get to rest for 1 minute. In total, this workout will take you 20 minutes to complete.

Barbell hip thrust
Kettlebell squat
Dumbbell box step-up
Leg extensions

Leg day, here we go!

WORKOUT SETUP

4 exercises
12 reps each
1-min rest after each exercise
4 rounds
20 minutes total
Equipment: Barbells, kettlebell, dumbbells & leg extension machine

WORKOUT EXERCISE LIST

4 rounds

1 – BARBELL HIP THRUST

12 reps

Place a loaded barbell next to and parallel to a bench.
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.
Grasp the barbell at each side. This is your starting position.
Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.
Hold for a count of two and squeeze your glutes.
Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.
To prevent the bench from tipping over, place it against a wall.
If the barbell hurts your pelvis, use padding.
Do not allow your back to slide up and down against the side of the bench.
Keep your torso rigid. Your back shouldn’t arch, and your pelvis shouldn’t tilt.
All of the movement should occur in your hips.

2 – KETTLEBELL SQUAT

12 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

3 – DUMBBELL BOX STEP-UP

12 reps

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

4 – LEG EXTENSIONS

12 reps

Sit up straight on the leg extension machine.
Adjust the pad so it sits on your lower leg and just above your feet.
Extend your legs straight out in front of you, making sure you’re using your quads to power the movement.
Then slowly lower them back to the starting position.
Repeat.