Beginner Lower B

Second lower-body session: leg press, hip thrust, lunges, curl, calves and Pallof press.

Duration

50–65 min

Level

Beginner

Equipment

Full gym

Exercises

6

Targets: Quads, Glutes, Hamstrings, Calves, Core

Exercises

Leg Press
2 sets · 8-12 · 90s rest

Keep pelvis supported and feet planted.

Swap: Goblet Squat

Hip Thrust
2 sets · 8-12 · 120s rest

Finish with glutes; do not hyperextend your back.

Swap: Glute Bridge

Reverse Lunge
2 sets · 8-12/side · 120s rest

Step back and push through your front foot.

Swap: Supported Split Squat

Lying Leg Curl
2 sets · 10-15 · 75s rest

Keep hips supported throughout.

Swap: Seated Leg Curl

Seated Calf Raise
2 sets · 12-20 · 60s rest

Use a comfortable stretch without bouncing.

Swap: Standing Calf Raise

Pallof Press
2 sets · 10-12/side · 45s rest

Resist rotation as arms extend.

Swap: Side Plank

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.