Lower-body workout - Intermediate Lower-body workout - Intermediate
Centr Team
25 Oct 2021
Conventional deadlift
Target: Full-body, with a focus on hamstrings, quads, glutes, lower back, traps
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes at the top of the lift.
Dead bug
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.
Leg Presses (medium)
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.
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.
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.
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.
