Lower-body workout - Advanced

Conventional deadlift

Target: Full-body, with a focus on hamstrings, quads, glutes, lower back, traps

Form tips:

Target: Core

Form tips:

Ensure your lower back stays glued to the floor so you don't overuse it. If you're struggling to keep it down, take a rest.
Arms and legs should be raised and lowered simultaneously.
To get maximum results for your core, think about lengthening your limbs as you reach out, and contracting your core as you draw them back in.

Target: Glutes, quads, hamstrings, calves, core

Form tips:

Set up with a neutral stance – feet shoulder-width apart on the middle of the platform – to distribute the load evenly.
As you lower the weight, breathe in, keeping your back straight and 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: Glutes, quads, hamstrings, core

Form tips:

Your rear foot should be elevated around knee height or below, to allow you to squat in a comfortable range.
Tuck your hips in and keep your glutes engaged on your rear leg to help retain stability.
Keep your front knee soft and aligned with your toes.

Target: Glutes, hamstrings, core

Form tips:

Initiate the movement by tucking in your hips and peeling your spine off the floor starting from your butt.
Squeeze your glutes together as you lift up.

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, 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.