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Women’s Strength · Lower

Women’s Lower: Home Builder

A women-focused lower-body session with stable strength choices and clear home or gym alternatives. This edition emphasizes simple equipment.

Preview the exercises
GoalLower-body strength, glutes, and trunk control · simple equipment
LevelAll levels
Duration35–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench or chair · Band or optional machines

Women FocusedLower BodyGlutesStrengthSimple Equipment

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Seated Hamstring Curl

    4 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.
  2. 02

    Dumbbell Romanian Deadlift

    4 sets · 8–12 · 75s 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

    Dumbbell Calf Raise

    4 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Hold weights at your sides.
    • Rise evenly through both forefeet.
    • Lower slowly without bouncing.
  4. 04

    Band Lateral Walk

    4 sets · 10–15 steps / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use light band tension to start.
    • Keep toes facing forward.
    • Take controlled steps without dragging the trailing foot.
  5. 05

    Alternating Heel Tap

    4 sets · 8–12 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Lie with knees bent.
    • Brace gently before moving one heel.
    • Tap only as far as the low back stays comfortable and steady.