Lower Body Build B

Lower-body build: hack squat, hip thrust, lunges, curl, calves and Pallof press.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

Targets: Quads, Glutes, Hamstrings, Calves, Core

Exercises

Hack Squat

2 sets · 8-12 · 150s rest

Keep back on pad; use controlled depth.

Swap: Front 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

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.