Fitwill stands in solidarity with Ukraine

Lower Body Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to sculpt and strengthen your lower body, focusing on your legs and calves. It consists of four different exercises, each with four sets and a decreasing number of reps, starting with 20 and ending with 12. The first exercise is the dumbbell squat, which targets multiple lower-body muscles, including the quadriceps, hamstrings, and glutes. Following this is the dumbbell goblet split squat, an effective exercise for improving lower-body strength and stability. This exercise also helps to correct muscle imbalances between your legs, leading to better overall functional movement.

Next up is the dumbbell stiff leg deadlift, which primarily targets the hamstrings, glutes, and lower back, promoting greater strength and stability in the posterior chain. The final exercise in this challenging leg and calf workout is the dumbbell standing calf raise, which specifically targets the calf muscles, helping to improve ankle stability and lower-leg strength.

To get the most out of this workout, focus on maintaining correct form throughout each exercise and controlling the weights. As you progress through the sets, the decreasing reps will allow you to push your muscles to their limits, promoting hypertrophy and strength gains. Remember to incorporate proper warm-up and cool-down routines to optimize your performance and recovery.

Preview Workout

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot
  • #Exercise / Sets
    1Dumbbell Squat4 sets • 20, 15, 12 and 12 reps
    Dumbbell Squat
    2Dumbbell Goblet Split Squat4 sets • 20, 15, 12 and 12 reps
    Dumbbell Goblet Split Squat
    3Dumbbell Stiff Leg Deadlift4 sets • 20, 15, 12 and 12 reps
    Dumbbell Stiff Leg Deadlift
    4Dumbbell Standing Calf Raise4 sets • 20, 15, 12 and 12 reps
    Dumbbell Standing Calf Raise