5 powerful routine exercises to strengthen the lower body

 As I mentioned in the first part of "Effective and Simple Upper Body Strength Routines" (Part 5), there are many ways to train resistance. As I mentioned, if you work hard, use safe methods, record results, recover correctly between exercises, and train gradually, you will see the results.


Similar to the upper body, training the lower body can provide a variety of tools and overload programs, which can target the large muscles in the area: quadriceps, gluteus maximus, hamstrings and lower back.

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Squat, deadlift, leg press and lunge. These operations can be performed with barbells, dumbbells, selective and slab loaders, and repeated operations for high, medium, and low repetitions (or a combination of them) using various overload protocols.


So, with all these possible changes, I introduce you to five high-quality routine exercises for the lower body that can be part of any strength, strength, weight loss and/or general fitness program.


General Workout Guidelines

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  1. Complete the exercises in the listed exercise sequence format (note examples A and B). Insert your exercise selection on the exercise form.
  2. Strive to achieve muscle overload through resistance that meets the listed exercise prescription (Rx).
  3. Record the training date ("DATE"), the resistance used ("WT") and the number of repetitions of each exercise completed ("REPS").
  4. Depending on the exercise prescription (Rx), try to do more repetitions and/or use more resistance for each exercise.
  5. The "Notes" part of the exercise form: a space for recording the machine seat/back/handle settings, the equipment used (ie barbell, dumbbell or machine) or other related information that helps to perform the exercise correctly.
  6. Use correct exercise techniques and maintain safety awareness. Use detergent for certain exercises and stop when safe exercise techniques cannot be maintained.

Workout #1


The lower body exercise includes five different multi-joint exercises, which are repeated 50, 40, 30, 20 and 10 repetition exercises respectively to reduce voluntary muscle fatigue, and then hamstring and abdominal exercises.

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Detail:

  1. Five different multi-joint exercises were used for five sets of voluntary muscle fatigue repeated 50, 40, 30, 20, and 10 times.
  2. Choose any hamstring and abdominal exercises to complete the exercise.
  3. Rest at 3:00 between exercises.

Workout #2


The lower body exercise includes three multi-joint exercises, one hamstring and one abdominal exercise. Three rounds of 15, 10 and 5 repetitive exercises are performed to fatigue the muscles.

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Detail:

  1. Use the same three multiple joints, hamstrings and abdominal exercises in 15, 10 and 5 repetitions.
  2. Perform all five exercises so that the muscles repetitively fatigue 15, 10, and 5 times.
  3. Rest between 3:00-4:00 between rounds.

Workout #3

Exercises for the lower limbs, in which the legs are pressed according to the overload exercise: Use reduced resistance on the second, third and fourth groups, and perform voluntary muscle fatigue in four consecutive groups. Multi-joint legs, hamstrings and abdominal exercises can complete the exercise.

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Detail:

  1. The first set of leg press: Use resistance to make 10 to 14 repetitive exercises to fatigue the muscles.
  2. Immediately reduce the resistance by 25% (50-250 pounds, depending on the initial resistance)-rest time no more than: 10 -: 15-then proceed to the second set of voluntary muscle fatigue ("MAX REPS").
  3. Perform the third and fourth groups by reducing the resistance between each group by 15-25% (20-150 pounds)-rest time no more than: 10 -: 15-and then perform the next group to solve voluntary muscle fatigue ( "Max REPS").
  4. It is recommended that the training partner reduce resistance so that the trainee can stay focused.
  5. Rest 2:00-3:00 between exercises.
  6. Use any multi-joint, hamstring and abdominal exercises to complete the exercise.

Workout #4


The combination of high, medium and low repetitions in the lower body exercise, including ten different exercises for voluntary muscle fatigue including the abdomen.


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Detail:

  1. Goblet squat = squat, while holding a dumbbell in front of the chest, maintaining an upright back position.
  2. Board squat = squat, while keeping the weightlifting board at chest level and maintaining an upright back position.
  3. Squat = any barbell, Smith machine or other standing squat.
  4. Straight leg deadlift = barbell, dumbbell or flat weight machine.
  5. Puncture = barbell, dumbbell or Smith machine.
  6. Deadlift = trap bar, dumbbell or machine.
  7. Calf = any calf movement.
  8. Break between groups = 2:00-3:00.

Workout #5


By alternating multiple joints, hamstrings, and another multi-joint exercise for three weeks of voluntary muscle fatigue, lower body exercises are performed, with no rest between each exercise, and a 1:00 rest between the two rounds. One abdominal exercise can complete the exercise.

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Detail:

  1. Use the same three exercises in 3 rounds (example A), or use three different exercises in each round (example B).
  2. No rest is allowed between each round of 3 exercises.
  3. Pay attention to choosing the appropriate resistance and working hard to reduce the repetitive range from 10-14 to 8-12 and 6-10 when the muscle is fatigued.
  4. Complete the exercise with abdominal exercises.
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