Gym Lower Body Workout for Intermediate
A gym lower body workout for intermediate that you can do in a commercial gym. 6 exercises, about 47 minutes, targeting abs, calves, glutes, hamstrings, quads.
| Level | Intermediate |
| Equipment | Gym |
| Time | About 47 minutes |
| Muscles | Abs, Calves, Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Split Squat with Dumbbells | 4 × 8–12 / side |
| 2. Romanian Deadlift | 4 × 8–12 |
| 3. Barbell Hip Thrust | 4 × 8–12 |
| 4. Leg Press | 4 × 8–12 |
| 5. Seated Calf Raise | 4 × 15 |
| 6. Cable Crunch | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
2. Romanian Deadlift
Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3. Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
4. Leg Press
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section). Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
5. Seated Calf Raise
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
6. Cable Crunch
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Weekly plans that use this workout
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Gear for this workout
Gym duffel bagShoe compartment and space for everything.See it on Amazon →
Gym glovesBetter grip and fewer calluses.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.