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Advanced Legs J: Front Squat with Pause & Step-Back Lateral Lunge

Advanced leg day with front squat with pause, step-back to lateral lunge combo, single-leg glute bridge, heels elevated goblet squat, and deficit deadlift.

40 min 10 exercises

The workout

  1. 1

    Standing Leg Cradle to Lateral Lunge

    30s

    Cradle knee to chest then step into lateral lunge. Mobilizes hips and warms glutes.

  2. 2

    Wall-Supported Heel Raise Squat

    30s

    Squat while raising heels. Warms quads, calves, and improves ankle mobility.

  3. 3

    Banded Standing Fire Hydrant

    30s

    Lift knee outward against band. Activates glutes and abductors.

  4. 4

    Barbell Front Squat with Pause

    45s

    Pause at bottom of front squat. Builds strength through full range.

  5. 5

    Dumbbell Step-Back to Lateral Lunge Combo

    45s

    Alternate step-back and lateral lunges. Hits all planes of leg movement.

  6. 6

    Barbell Single-Leg Glute Bridge

    45s

    Drive through one foot with barbell. Glute isolation and stability.

  7. 7

    Dumbbell Heels Elevated Goblet Squat

    45s

    Use plates to elevate heels and squat. Quad-dominant variation.

  8. 8

    Barbell Deadlift from Deficit

    45s

    Stand on plate for extended ROM. Hits full posterior chain.

  9. 9

    Half Kneeling Lateral Hip Stretch

    30s

    Shift hips to side in lunge. Opens hips and adductors.

  10. 10

    Standing Toe Reach with Foot Cross

    30s

    Cross foot over and reach down. Targets outer hamstrings.

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