Lower
Quads, Hamstrings, Glutes, Calves
Focus on lower body strength and muscle with a mix of compound and isolation exercises. Target quads, hamstrings, glutes, and calves for comprehensive leg development.
1
Deadlifts
Keep your back straight and engage your core throughout the movement to avoid injury.
Back Legs Glutes
3 sets
5–8 reps
2
Leg Press
Position your feet shoulder-width apart on the platform and avoid locking your knees at the top of the movement.
Quads Hamstrings Glutes
2 sets
10–15 reps
3
Hanging Leg Raises
Engage your core and avoid swinging your body to maximise abdominal engagement.
Abs
2 sets
12–15 reps
4
Weighted Lunges
Maintain an upright posture and take a step forward that is long enough to keep your front knee directly above your ankle.
Legs Glutes
2 sets
10–12 reps
5
Calf Raises
Perform the exercise in a controlled manner, pausing at the top for maximum contraction and lowering slowly to stretch the calves.
Calves
2 sets
12–20 reps
