Strong Legs 101

Learn safe squat mechanics, activate glutes, and strengthen the posterior chain.

1. Squat m

   3 sets

   12 reps

   60s rest

2. Hip Thrusts

   3 sets

   12 reps

   60s rest

3. Bent Leg Side Kick (kneeling)

   3 sets

   12 reps

   45s rest

4. Straight Leg Outer Hip Abductor

   3 sets

   15 reps

   45s rest

5. Hyperextension

   3 sets

   10 reps

   60s rest

6. Transverse Step Up

   3 sets

   10 reps

   60s rest

7. Bodyweight Rear Lunge

   3 sets

   10 reps

   60s rest

Build unilateral control and hip hinge strength while reinforcing glute activation.

1. Dumbbell Goblet Squat

   3 sets

   10 reps

   75s rest

2. Resistance Band Glute Bridge

   3 sets

   12 reps

   60s rest

3. Straight Leg Kickback (kneeling)

   3 sets

   12 reps

   45s rest

4. Resistance Band Clam

   3 sets

   15 reps

   45s rest

5. Dumbbell Romanian Deadlift

   3 sets

   10 reps

   75s rest

6. Sumo Squat m

   3 sets

   12 reps

   60s rest

7. Dumbbell Lunge

   3 sets

   10 reps

   60s rest

8. Single Leg Hip Thrusts

   3 sets

   10 reps

   60s rest