Lower Body Build A (Short, 4-Exercise)

First four exercises of Lower A for busy days.

Duration

25–40 min

Level

Intermediate

Equipment

Full gym

Exercises

4

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Back Squat
3 sets · 6-10 · 180s rest

Brace before descent; use rack safety arms.

Swap: Hack Squat

Romanian Deadlift
3 sets · 8-10 · 150s rest

Hinge back; stop when hamstring tension limits motion.

Swap: Dumbbell Romanian Deadlift

Leg Press
2 sets · 10-15 · 120s rest

Keep pelvis against pad through the full rep.

Swap: Goblet Squat

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

Curl and return under control.

Swap: Lying Leg Curl

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.