Full lower body workout! Focused on glutes, quads and hamstrings.

Are you are struggling for ideas for training at home? Check out my lower body home workout, be prepared this is a tough one. Full lower body workout routine. Minimal equipment needed.

07 January 2021

by Tyler Clark

Full lower body workout! Focused on glutes, quads and hamstrings.

Hi, my name is Tyler and I’m a UK figure athlete with a real passion for health and fitness. What motivates me most is helping other people achieve their fitness goals, improving both their physical and mental wellbeing. I am a figure competitor who competes in regional competitions alongside some of the best physiques in the UK. I eat, sleep and breathe health and fitness and it is a huge part of my life. I am continuously developing my knowledge and use this to improve the lives of others who would like to improve themselves. I haven't always been a competitive athlete in bodybuilding. It was only in 2016 that I developed my interest in health and fitness. It was around this time, I was nearly 16 stone and discovered that I was classified as severely obese after undergoing a diabetes test. I knew then I had to completely change my lifestyle At the very beginning, it was back to basics. Nutrition, exercise, sleep and stress management. I grew so much from this experience that I decided to become a fully qualified personal trainer, body transformation and physique coach in Cumbria, so that I could help other people achieve 'what seems' impossible. This makes my coaching different in that I completely understand the difficulties you may be going through on your fitness journey. It will be hard at times, but I’ve experienced your struggles and I’ll help you overcome them.

More by this Author

Lockdown Home Workout

Leg Day with Glute focus

I have put together a home-workout for you, only very little equipment needed. I would recommend this for Intermediate fitness levels who’s wanting to build up strength, shape and definition in their glutes. The quads and hamstrings will also be working in the routine, so it’s a great overall lower body workout.

Put the effort in, adjust the weight so the reps aren’t too easy, or too difficult that you cant hit the rep ranges.

DB- Dumbbell
KB- Kettlebell
BB- Barbell
Band- Yes we know exactly what they are, thanks lockdown.

(The lists are working sets only, please make sure you warm up correctly before beginning)

Exercise 1 –BB Back Squat (control the weight, push through the heels, use full range of movement)

Set 1- 14-16 reps

Set 2- 10-12 reps

Set 3- rest pause set- 12-14 reps (10sec rest) - take to failure

Exercise 2- DB/KB Goblet Squat

Set 1- 16-18 reps

Set 2- 16-18 reps

Set 3- 16-18 reps

Exercise 3- BB Sumo Squat (use a slow tempo when lowering into the squat, then push up, squeezing the glutes at the top)

Set 1- 12-14 reps

Set 2- 10-12 reps

Set 3- (dropset) 10-12 reps - (lower weight) -10-12 reps

Exercise 4- Lying Leg Curl (lie on floor use DB between feet, use slow controlled reps)

Set 1- 14-16 reps

Set 2- 14-16 reps

Set 3- 14-16 reps

Exercise 5- DB/BB Romanian Deadlift (Pull through hamstring and glutes)

Set 1- 10-12 reps

Set 2- 10-12 reps

Set 3- 10-12 reps

Exercise 6- Weighted Hip Thrust (BB/DB/KB)

Set 1- 12-14 reps

Set 2- 12-14 reps

Set 3- 18-20 reps

Exercise 7- Walking Lunges (use DB to add weight if needed)

Set 1- 15 reps each leg

Set 2- 15 reps each leg

Set 3- 15 reps each leg

Full lower body workout! Focused on glutes, quads and hamstrings.

Are you are struggling for ideas for training at home? Check out my lower body home workout, be prepared this is a tough one. Full lower body workout routine. Minimal equipment needed.

Lockdown Home Workout

Leg Day with Glute focus

Exercise 1 –BB Back Squat (control the weight, push through the heels, use full range of movement)

Exercise 2- DB/KB Goblet Squat

Exercise 3- BB Sumo Squat (use a slow tempo when lowering into the squat, then push up, squeezing the glutes at the top)

Exercise 4- Lying Leg Curl (lie on floor use DB between feet, use slow controlled reps)

Exercise 5- DB/BB Romanian Deadlift (Pull through hamstring and glutes)

Exercise 6- Weighted Hip Thrust (BB/DB/KB)

Exercise 7- Walking Lunges (use DB to add weight if needed)

Add 10-15 min cardio after weight training (e.g- skipping, jog, HIIT..)

Followed by 5-10mins cooldown and stretching.

ENJOY.

TYLER.

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