🍑 The Ultimate Lower Body Workout Guide: Build Strength, Shape, and Size

This detailed lower body workout guide is designed to help you build or maintain maximum muscle while either gaining or losing weight.

We cover both approaches so you can tailor the workout to your goal.

Check out our Upper Body Workout guide here: The Ultimate Upper Body Workout Guide

 

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🔥 Why the Lower Body Day Matters

The Lower–Upper split is perfect if you can train 4 days per week. This allows you to hit each muscle twice per week, maximizing growth.

• 2 days per week: Full-body workouts are better — hit all major muscle groups twice

• 6 days per week: Shift to a Push-Pull-Legs split:

  • Push Day → Chest, Shoulders, Triceps

  • Pull Day → Back, Biceps

  • Leg Day → Legs & Abs

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Check Out Our Detailed Push-Pull-Leg Split guide here: 

Detailed Push Day Workout Guide

Detailed Pull Day Workout Guide

Detailed Leg Day Workout Guide

 

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🦵 Muscles Targeted on Lower Body Day

You’ll primarily train 5 muscle groups:

1. Glutes: The biggest muscle in your body (buttocks)

2. Quadriceps (Quads): Upper thigh muscles, above the knees

3. Hamstrings: Back of thighs, between glutes and knees

4. Calves: Back of the shins

5. Abdominal muscles (Abs): Core stability and definition

Each workout includes one compound movement hitting multiple muscles and one isolation movement for each muscle for focused growth.

 

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⚖️ Sets & Reps Based on Your Goal

 

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💪 Quadriceps (Quads)

Exercises: Barbell Squat / Leg Press / Hack Squat / Smith Machine Squat

• Squats hit all major leg muscles — quads, glutes, hamstrings

• 2–4 sets recommended

• Avoid extremely heavy weights without proper form or a belt

Squat Tips:

• Do squats first in your workout — mentally demanding

• Machines like Leg Press / Hack Squat allow heavier weights safely

• Foot placement to emphasize quads: shoulder-width apart, toes at the back of the platform

• 3–4 sets at moderate weight → closer to failure safely

Isolation: Quad Extension

• Targets quads exclusively

• Adjust machine to feel a strong stretch without lifting your hips

• Mentally less fatiguing than compound lifts

 

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🏋️ Hamstrings

Exercises: Seated Hamstring Curl / Lying Hamstring Curl

• Seated Hamstring Curl preferred → bigger stretch, better hypertrophy

• Lying Hamstring Curl → second-best option if seated machine unavailable

• Romanian Deadlift less prioritized → strains lower back, less isolation

Form Tips:

• Seated Curl: full range of motion, stretch at top, foam pad adjusted for comfort

• Lying Curl: knees close to support pad → avoid knee strain

 

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🍑 Glutes

Exercises: Hip Thrust Machine / Barbell Hip Thrust on Bench

• Hip Thrust Machine → comfortable belt, allows heavy load

• Barbell on bench → upper back on flat bench, knees above toes, lower hips slowly (~3 sec), hold 1 sec, push up (~2 sec)

Pro Tip: Focus on Time Under Tension and controlled movement to maximize glute activation

 

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🐄 Calves

Exercises: Standing Calf Raise / Seated Calf Raise Machine

Standing Calf Raise Tips:

• Use elevated platform → get stretch at bottom

• Progression: single-leg raises for extra difficulty

Seated Calf Raise Tips:

• Use weight to reach 8–12 reps to failure

• If cramping occurs → switch to standing variation

 

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🏋️ Abs

Exercises: Ab Crunch Machine / Crunches on Decline Bench / Leg Raise / Hanging Knee Raise

• Crunches → upper abs

• Leg Raise / Hanging Knee Raise → lower abs

Training Tip:

• Alternate upper and lower abs weekly

• Focus on low volume but train to failure

• Sets: 3–4 | Reps: 8–12

• Visibility depends mostly on body fat percentage, but training till failure helps define muscles

 

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✅ Key Lower Body Training Tips

• Start with compound lifts (squats, hip thrusts) → mentally demanding exercises first

• Machines vs free weights: Machines allow safer progression and heavier load

• Focus on form over weight → prevent injury

• Time Under Tension → maximize muscle growth

• Adjust sets/reps based on your goal (bulk vs cut)