Lower-body workout - Advanced Lower-body workout - Advanced
Centr Team
15 Sep 2021
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.
Plank
Target: Core, shoulders, glutes, back
Form tips:
- Engage your core and glutes, and keep your hips tucked in.
- Your arms should be able to hold your body in a straight line from head to toe.
Leg presses (low)
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.
Calf press
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.
Dumbbell goblet squat
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.
Reverse lunge
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.
Barbell clean into front squat
Target: Back, lats, glutes, quads, hamstrings, core
Form tips:
- Set up with your feet shoulder-width apart, and take your time to position the bar correctly before each rep.
- A clean is when you pull the bar from the floor up to rack position in a single move. Only lift a weight you can safely clean.
- Ensure you rack the bar on your shoulders – not your windpipe.
- As you squat down, keep your knees in line with your toes to avoid caving in.
- Maintain a neutral spine thoughout.
Seated calf raises
Target: Calves
Form tips:
- The seated position puts the focus on your lower calf muscle (soleus), so don't overload the weight.
- Keep your torso upright and straight, with core and glutes engaged.
- Aim to raise and lower your calves to full height and depth, as much as your ankles will allow.
