Lower-body workout - Advanced

Barbell RDL

Target: Glutes, hamstrings, back, lats, core

Form tips:

You want to feel this move working your glutes and hamstrings (not your lower back), so focus on driving your hips back as far as you can while keeping your back straight.
If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Target: Core, shoulders, glutes, back

Form tips:

Target: Quads, glutes, hamstrings, calves, core

Form tips:

Keep your feet fairly close to ensure your quads are working.
Breathe in as you lower the weight, keeping your core engaged to support your lower back.

Target: Calves

Form tips:

As a small muscle group, it's important you don't overload your calves – start with a lighter weight.
Aim to raise and lower to full height and depth, as much as your ankles will allow.

Target: Core, hamstrings, quads, glutes

Form tips:

Dumbbell should be centered and remain close to your chest.
Don't let your shoulders hike up when holding the weight.
Keep a straight back and activated core as you squat down – no rounding or arching your back.
Only squat down only as far as you are comfortable.

Target: Glutes, quads, hamstrings, core

Form tips:

Keep your butt tucked in and core engaged as you lunge back to avoid arching your lower back.
Balance is key – stay in control and try not to rush through the lunge.

Target: Glutes, quads, hamstrings, calves

Form tips:

Select a box that allows you to perform step-ups with good form – it should not be too high.
When stepping up, place your whole foot on the box to generate force.
Stay in control of your speed to maintain balance.

Target: Glutes, quads, hamstrings, calves, core

Form tips:

Set up with your feet hip-width apart and core engaged – this will help you land steadily.
Knees should point in the same direction as your toes to avoid caving in.
Control every lunge for a smooth transition between lunges and jumps.