Fit this lower-body workout into your fitness routine and your legs and core will feel the benefit in no time.
This lower-body workout is an ideal complement to any resistance band exercises for your legs. It kicks off with box jumps, a criminally underused and highly effective exercise.
While these alone aren’t going to give you legs like Chris Hoy, performing them regularly – and as a warm-up exercise before you get into your heavy lifting – will fire up your nervous system and stimulate the fast-twitch muscles neglected with low-intensity weightlifting. The result? You’ll not only be able to lift more, but you will also stimulate more muscle growth during each workout.
Muscles primed and nervous system prepped, it’s into the main body of the workout. You’re going to hit 4 sets of barbell front squats, which are more lower-back friendly than the back variety, but don’t think that means they’re easy. Your quads are going to feel the full force of these – which makes those warm-up box jumps even more important.
Heaviest lift out the way, it’s onto the more glute and hamstring-dominant split squats and lunges, which are going to strengthen the back half of your lower body. Finally, single-leg deadlifts will develop the proprioception and unilateral strength required for virtually every sport.
Although the focus is on the lower body here, pay close attention to keeping your shoulders back and your chest up throughout each exercise to ensure correct form.
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The exercises in this lower-body workout
1. Box jump
| Reps | 5 |
| Sets | 4 |
| Rest | 60 secs |
Why we like it: Kick-starting your cardiovascular system, the box jump is an ideal warm-up for the weighted exercises that lie ahead. We also love it because it’s a great way to develop your explosive power and muscular endurance.
- Stand just in front of a box with feet shoulder-width apart
- Swing arms and hinge hips back with a tall chest, flat back, and engaged core
- Swing arms forward, using momentum to jump up and slightly forward, landing softly with both feet completely on the box
- Stand up, locking out your knees and extending your hips
- Carefully step back down to the ground
2. Barbell front squat
| Reps | 4 |
| Sets | 4 |
| Rest | 90 secs |
Why we like it: Shifting the bar to the front moves the emphasis to your quads, but also makes the move safer, because you’ll be less likely to tip forward and endanger your lower back. If you haven’t got the elbow mobility to do the Olympic lifters’ version (bar held in place by your fingertips), use this variation.
- Take the bar out of the rack with your hands crossed over your chest, supporting it across the front of your shoulders
- Squat down, keeping your chest up, then drive up through your heels to stand
3. Barbell split squat
| Reps | 8 |
| Sets | 4 |
| Rest | 60 secs |
Why we like it: The barbell split squat should be part of your routine if you’re looking to develop balance and stability. You’re also targeting multiple muscle groups, including quads, glutes, hamstrings and calves.
- Start in a split stance, with one foot in front of the other, holding a bar across the back of your shoulders
- Bend both legs until your trailing knee touches the floor
- Straighten both legs to return to the start, then go straight into the next rep
4. Dumbbell lunge
| Reps | 8 each side |
| Sets | 3 |
| Rest | 60 secs |
Why we like it: If you’re susceptible to lower leg injuries or joint stiffness, the dumbbell lunge is a wonderful way to bolster knee and hip stability. As it’s unilateral, it’s a useful exercise for addressing lower limb asymmetry too.
- Holding a dumbbell in each hand, take one step forward and lower your body until both knees are bent at 90 degrees
- Push off your front foot to reverse the movement
5. Single-leg Romanian deadlift
| Reps | 8 each side |
| Sets | 3 |
| Rest | 60 secs |
Why we like it: This move challenges your balance, stability and proprioception, while firing up your hamstrings. It’s a great move for promoting long-term hamstring and glute health and engages multiple muscle groups.
- Stand on one leg, holding a dumbbell in the opposite hand
- Bend forward until you feel the stretch in your hamstrings, then straighten up
Nuobell adjustable dumbbells will offer you a wide weight range for the dumbbell exercises in this workout.
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