5 Powerful Lower Body Strength Routines

Are you in search of effective leg workouts? Here are five simple routines to help you strengthen your lower body. This includes detailed workout instructions and a downloadable log form for tracking your progress.

Authored by Tom Kelso
Last updated on Nov 7, 2022

In the previous article about upper body strength routines where we discussed 5 Effective And Simple Upper Body Strength Routines, we highlighted the various ways to engage in resistance training. By putting in the effort, utilizing safe techniques, documenting your progress, allowing for proper recovery between sessions, and gradually increasing the intensity, you will notice improvements.

Similar to training the upper body, working on the lower body provides a range of options and methods to target the major muscle groups in that area: the quadriceps, glutes, hamstrings, and lower back.

You can incorporate exercises like squats, deadlifts, leg presses, and lunges. These can be done using barbells, dumbbells, machine weights, and for different repetition ranges – high, moderate, or low – while following various overload techniques.

With the multitude of variations available, I present to you five effective lower body workouts that can be included in any strength, power, weight-loss, or general fitness program.

I have also included workout logs for you to track your training sessions. (Click here to download them.)

General Workout Guidelines

1. Follow the exercise sequence as listed (refer to examples A & B). INSERT YOUR CHOICE OF EXERCISES ON THE WORKOUT FORM.
2. Strive to achieve muscle overload with the recommended resistance levels for each exercise.
3. Record the date of your workout, the resistance used, and the number of repetitions completed for each exercise.
4. Attempt to progress in each session by increasing repetitions or resistance as per the exercise guidelines.
5. Use the “NOTES” section on the workout form to record details like seat/back/handle settings, equipment used, or any other important information for correct exercise execution.
6. Ensure proper exercise technique and prioritize safety. For certain exercises, have a spotter present and stop if you cannot maintain proper form.

Workout #1: 50–40–30–20–10

This lower body routine consists of five different compound exercises performed for 50, 40, 30, 20, and 10 repetitions until reaching muscular fatigue, followed by a hamstring and abdominal exercise.

Details:

• Complete five different compound exercises for the specified repetitions until reaching muscular fatigue.
• Select any hamstring and abdominal exercises to conclude the workout.
• Rest for 3 minutes between exercises.

Workout #2: 15 – 10 -5

This lower body workout involves three compound exercises, a hamstring exercise, and an abdominal exercise performed for three rounds of 15, 10, and 5 repetitions until reaching muscular fatigue.

Details:

• Use the same three compound, hamstring, and abdominal exercises for each round of 15, 10, and 5 repetitions.
• Complete all five exercises in order for the specified repetitions until reaching muscular fatigue.
• Rest for 3-4 minutes between rounds.

Workout #3: Leg Press Strip Sets

This lower body routine focuses on a leg press strip-set approach: performing four consecutive sets until reaching muscular fatigue, with reduced resistances on the second, third, and fourth sets. The workout also includes a compound leg exercise, hamstring exercise, and abdominal exercise.

Details:

• For the first leg press set, use a resistance that allows for fatigue at 10-14 repetitions.
• Immediately decrease the resistance by 25% for the second set – rest no more than 10-15 seconds – and perform to muscular fatigue (“MAX REPS”).
• Continue with the 3rd and 4th sets, reducing the resistance by 15-25% between sets – rest no more than 10-15 seconds – and perform to muscular fatigue (“MAX REPS”).
• It is recommended to have a training partner assist with the resistance adjustments for focus.
• Rest for 2-3 minutes between exercises.
• Use any compound leg, hamstring, and abdominal exercises to complete the workout.

Workout #4: One of Everything

This lower body routine incorporates a mix of high, moderate, and low repetitions with ten different exercises performed until reaching muscular fatigue, including abdominal work.

Details:

• Goblet squat = Deep squat while holding a single dumbbell at chest level, maintaining an upright back position.
• Plate squat = Deep squat while holding a weight plate at chest level, maintaining an upright back position.
• Squat = any barbell, Smith machine, or other standing squat variation.
• Stiff-leg deadlift = barbell, dumbbell, or plate-loaded machine.
• Lunge = barbell, dumbbell, or Smith machine lunge.
• Deadlift = trap bar, dumbbell, or machine deadlift.
• Calves = any calf exercise.
• Rest for 2-3 minutes between sets.

Workout #5: 3 x 3

This lower body routine involves alternating a compound leg, hamstring, and another compound leg exercise until reaching muscular fatigue for three rounds, with no rest between exercises and a 1-minute rest between rounds. The workout is completed with an abdominal exercise.

Details:

• Perform three rounds with the same three exercises in each round (Example A) or choose three different exercises for every round (Example B).
• No rest between exercises in each round.
• Adjust the repetition range from 10-14 to 8-12 and 6-10 based on suitable resistances and reaching muscular fatigue.
• Conclude the workout with an abdominal exercise.