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Lower Body + Glutes + Abs

2-dayDay 2

Complete lower body workout with emphasis on quads, glutes, hamstrings, and core.

7

Exercises

QuadsGlutesHamstringsAbs

Exercises

Squat

1

Squat Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstringsCore

Sets

4

Reps

8-10

Tip: Break at hips and knees together, keep chest up.

Romanian Deadlift

2

Romanian Deadlift Full Tutorial

Main Focus:HamstringsAlso Works:GlutesLower Back

Sets

4

Reps

10-12

Tip: Hinge at hips, keep bar close to legs.

Leg Press

3

Leg Press Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstrings

Sets

3

Reps

12-15

Tip: Don't lock out knees at the top.

Hip Thrust

4

Hip Thrust Full Tutorial

Main Focus:GlutesAlso Works:HamstringsCore

Sets

4

Reps

10-12

Tip: Squeeze glutes at top, chin tucked.

Hamstring Curl

5

Hamstring Curl Full Tutorial

Main Focus:HamstringsAlso Works:Calves

Sets

3

Reps

12-15

Tip: Control the movement, don't use momentum.

Calf Raise

6

Calf Raise Full Tutorial

Main Focus:Calves

Sets

3

Reps

15-20

Tip: Full range of motion, pause at top.

Plank

7

Plank Full Tutorial

Main Focus:AbsAlso Works:ObliquesLower BackShoulders

Sets

3

Reps

30-60 sec

Tip: Keep body in straight line, don't let hips sag.

Muscles Targeted

Primary Focus

HamstringsGlutesQuads

Secondary

CalvesCoreLower BackAbsObliquesShoulders

Quick Tips

Warm up for 5-10 minutes before starting
Rest 60-90 seconds between sets
Focus on form over weight
Stay hydrated throughout