Strength & Muscle · Lower
Gym Lower Builder
A machine-friendly lower session that keeps setup predictable while covering every major lower-body pattern.
GoalStable squat, hinge, hip, hamstring, and calf work
LevelAll levels
Duration45–55 min
Exercises6
BEFORE YOU START
Equipment and structure
Strength machines · Dumbbells · Bench
GymLower BodyMachines
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Adjust the seat so your pelvis stays supported.
- Keep your whole foot on the platform.
- Stop before your hips curl away from the pad.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
Alternatives
Coaching cues
- Align the machine pivot with your knee.
- Lift smoothly without kicking.
- Lower for two controlled seconds.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Hold weights at your sides.
- Rise evenly through both forefeet.
- Lower slowly without bouncing.
Alternatives
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