Gym Free Weights Lower Body Strength — Challenge 43

50-minute advanced strength session focused on lower body strength. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjus

Duration

50 min

Difficulty

advanced

Equipment

bar pad, barbell, bench, dumbbells, leg curl machine, squat rack

Muscle groups

calves, glutes, hamstrings, quads

Exercises

1. 1. Barbell back squat

   4 sets · 6-8 reps

   Set safeties, brace torso and squat within controlled range. Rest 45-90 seconds between sets as needed.

2. 2. Standing calf raise

   4 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

3. 3. Seated leg curl

   4 sets · 10-12 reps

   Adjust machine to fit and bend knees without lifting hips. Rest 45-90 seconds between sets as needed.

4. 4. Barbell hip thrust

   4 sets · 10-12 reps

   Support upper back on bench and finish with ribs down. Rest 45-90 seconds between sets as needed.

5. 5. Dumbbell Romanian deadlift

   4 sets · 6-8 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.