Gym Lower Body Stability — Session 20

45-minute beginner strength workout for lower body stability, designed for gym training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust

Duration

45 min

Difficulty

beginner

Equipment

gym equipment

Muscle groups

chest, glutes, quads, shoulders, triceps

Exercises

1. 1. Chest press machine

   2 sets · 8-12 reps

   Keep shoulders supported and press without locking elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Hip thrust machine

   2 sets · 8-12 reps

   Drive through heels and finish with glutes, not low back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Cable triceps pushdown

   2 sets · 8-12 reps

   Keep elbows at sides and straighten arms. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Shoulder press machine

   2 sets · 8-12 reps

   Press smoothly while keeping ribs down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Leg extension

   2 sets · 8-12 reps

   Extend knees smoothly without swinging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Smith machine squat

   2 sets · 8-12 reps

   Set safety stops and squat within comfortable depth. Rest 45-90 seconds between sets; use a load that allows controlled technique.