Basic Lower Body Workout

Google Sheet Workout Export

By Julie Michaelson

Experience Intermediate (2-3 years)
Time 45 minutes/day

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Average Exertion
Average Cardio Intensity

This lower body workout focuses on basic compound lifts to build muscle and definition. The squat, deadlift, and leg press are some of the most basic compound lifts that are perfect for targeting multiple muscles simultaneously for significant muscle growth. These exercises are the foundation for this workout, and together with accessory lifts, will place all the emphasis on your lower body that it needs to build muscle. Perform this workout 1-2 times per week for 6-8 weeks to see results. Beginners looking to focus on the basics of building up their lower body should try this workout.

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Google Sheet Workout Export


Circuit #1 - 10 rounds

Rest 60s between rounds

1A.Barbell Back Squat
10 rounds10 reps0s
1B.Lying Leg Curls
10 rounds10 reps60s
2.Barbell Rear Lunge
4 sets8-10 reps60s
3.Dumbbell Step-Up
3 sets12 reps60s
4.Leg Extensions
3 setsAMAP reps60s

Date Created: 6/23/2018, UTC

Last Updated: 10/29/2021, UTC

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