Intermediate Leg Day 8

The workout

1. 1

   Glute Bridge with Reach

   30s

   Bridge hips and reach one arm across. Activates glutes and core.

2. 2

   Band Standing Hip Circles

   30s

   Rotate one leg in circles while banded. Warms hips and stabilizers.

3. 3

   Wall Calf Raise

   30s

   Lift heels while leaning hands on wall. Warms up calves.

4. 4

   Barbell Split Squat

   45s

   Keep feet in split stance and lower. Targets quads and glutes.

5. 5

   Dumbbell Sumo Squat

   45s

   Hold dumbbell between legs and squat wide. Emphasizes inner thighs and glutes.

6. 6

   Barbell Hip Thrust with Pause

   45s

   Pause at top of thrust. Builds glutes under tension.

7. 7

   Dumbbell Step-Through Lunge

   45s

   Lunge forward then backward without stopping. Hits glutes, quads, and control.

8. 8

   Dumbbell Calf Raise on Plate

   45s

   Stand on plate and raise heels. Stretches and strengthens calves.

9. 9

   Wall Seated Hamstring Stretch

   30s

   Place leg on wall and reach forward. Stretches hamstrings.

10. 10

    Glute Twist Stretch

    30s

    Cross one leg over and twist. Targets glutes and spine.