Athletic Lower Body

Build strength in the squat and hinge, then add lunges and step-ups for balanced development.

1. Barbell High Bar Squat

   4 sets

   6 reps

   90s rest

2. Barbell Romanian Deadlift

   3 sets

   8 reps

   90s rest

3. Dumbbell Rear Lunge

   3 sets

   10 reps

   60s rest

4. Dumbbell side lunge

   3 sets

   10 reps

   60s rest

5. Dumbbell Step-Up

   3 sets

   10 reps

   60s rest

6. Barbell Hip Thrust

   3 sets

   10 reps

   75s rest

7. Lateral Step-up

   3 sets

   10 reps

   60s rest

Emphasize split squats, single-leg hinges, and directional step-ups to improve stability and symmetry.

1. Dumbbell Goblet Split Squat

   4 sets

   8 reps

   90s rest

2. Bulgarian Split Squat with Chair

   3 sets

   10 reps

   75s rest

3. Dumbbell Single Leg Deadlift

   3 sets

   8 reps

   75s rest

4. Single Leg Step Up on Bench

   3 sets

   10 reps

   60s rest

5. Single Leg Hip Thrust

   3 sets

   12 reps

   60s rest

6. Dumbbell Lateral Step Up

   3 sets

   10 reps

   60s rest

7. Walking Lunge

   3 sets

   12 reps

   60s rest

Heavy squat and hinge, then dynamic lunges and step-ups to finish with athletic volume.

1. Barbell Low Bar Squat

   4 sets

   5 reps

   120s rest

2. Trap Bar Deadlift from Deficit

   4 sets

   5 reps

   120s rest

3. Dumbbell Romanian Deadlift

   3 sets

   10 reps

   90s rest

4. Dumbbell Lunge

   3 sets

   10 reps

   60s rest

5. Dumbbell Step-up with Knee Raise

   3 sets

   10 reps

   60s rest

6. Side Split Squat

   3 sets

   10 reps

   60s rest

7. Prisoner Squat

   2 sets

   15 reps

   45s rest