Lower Body Power-Up: Deadlifts, Extensions, Curls & Presses for Strength

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to build strength and definition in the lower body, targeting the posterior chain muscles, quadriceps, hamstrings, and calves. The session begins with the Barbell Clean Deadlift, a compound movement that engages the entire lower body and helps improve both strength and power. Perform 4 sets with a rep scheme of 15, 12, 10, and then 10 again, increasing the weight as the reps decrease to keep the muscles challenged.

Following the deadlifts, you'll move on to isolation exercises starting with the Lever Leg Extension, which focuses on the quadriceps. Again, perform 4 sets with the same descending rep pattern to push your muscles through a challenging workload. Next in line is the Lever Lying Leg Curl, targeting the hamstrings. This exercise complements the leg extensions, as it focuses on the opposing muscle group, ensuring balanced development of the thigh musculature.

To complete the session, you'll execute the Sled 45° Calf Press for 4 sets. This exercise is essential for developing strong, powerful calves and improving lower leg aesthetics. Stick to the 15, 12, 10, 10 rep pattern. Throughout all exercises, maintain proper form to get the most out of your workout and to prevent injuries. Ensure proper hydration and refuel with a balanced meal or protein shake post-workout to aid in recovery.

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  • #Exercise / Sets
    1Barbell Clean Deadlift4 sets • 15, 12, 10 and 10 reps
    Barbell Clean Deadlift
    2Lever Leg Extension4 sets • 15, 12, 10 and 10 reps
    Lever Leg Extension
    3Lever Lying Leg Curl4 sets • 15, 12, 10 and 10 reps
    Lever Lying Leg Curl
    4Sled 45° Calf Press4 sets • 15, 12, 10 and 10 reps
    Sled 45° Calf Press
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