Lower Body Build B (Short, 4-Exercise)

First four exercises of Lower B for busy days.

Duration

25–40 min

Level

Intermediate

Equipment

Full gym

Exercises

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Hack Squat

3 sets · 8-12 · 150s rest

Keep back on pad; use controlled depth.

Swap: Front Squat

Hip Thrust

3 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

3 sets · 10-15 · 75s rest

Keep hips supported throughout.

Swap: Seated 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.