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Strength & Muscle · Lower

Lower Strength

Lower-body patterns with lower-impact and machine options built in.

Preview the exercises
GoalLegs, hips, and trunk control
LevelAll levels
Duration40–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Dumbbells · Chair or bench · Optional machines

LegsHipsTrunk

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Goblet Box Squat

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold the weight close to your chest.
    • Reach your hips toward the box with your whole foot planted.
    • Stand with control and keep your knees tracking with your toes.
  2. 02

    Dumbbell Romanian Deadlift

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  3. 03

    Supported Split Squat

    3 sets · 8–10 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a stable support and a comfortable stance.
    • Lower only through a range you can control.
    • Drive through the front foot without pushing off the back toes.
  4. 04

    Seated Hamstring Curl

    3 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Align the machine with your knee joint.
    • Curl smoothly without lifting your hips.
    • Return the weight for two controlled seconds.
  5. 05

    Supported Calf Raise

    3 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold a stable support lightly.
    • Rise through the ball of the foot.
    • Pause at the top and lower under control.
  6. 06

    Dead Bug

    3 sets · 6–10 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Exhale and keep your low back gently supported.
    • Move only as far as you can hold that position.
    • Return slowly before changing sides.