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Basic Lower Body Workout

By Julie Michaelson

Beginner (1-2 years)
64 minutes/day
Good for
Build Muscle
Barbell, Bench, Machine
Average Cardio Intensity
Average Exertion

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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Basic Lower Body Workout

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Barbell Squat demonstrationPlay Barbell Squat demonstration
10 sets, 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
10 sets, 10 reps, (rest 60s)
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Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Step-Up
3 sets, 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, AMAP reps, (rest 60s)
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Date Created: 6/23/2018, UTC

Last Updated: 6/4/2021, UTC

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