Advanced Lower Body F: Goblet Squat with Curl & Single-Leg Elevated RDL

The workout

1. 1

   Standing Leg Swings Front to Back

   30s

   Swing each leg forward and back. Activates hips and hamstrings.

2. 2

   Glute Bridge with Band Pull-Over

   30s

   Bridge while pulling resistance band overhead. Engages glutes and lats.

3. 3

   Wall-Facing Deep Squat Hold

   30s

   Face wall and squat deeply without leaning. Improves hip and ankle mobility.

4. 4

   Dumbbell Goblet Squat with Hold and Curl

   3 × 10

   Hold squat and curl. Combines lower body with upper arm endurance.

5. 5

   Single-Leg Elevated RDL with Band Row

   3 × 8

   Use bench for rear leg and row with band. Hits glutes, hamstrings, and lats.

6. 6

   Dumbbell Side Step-Up to Knee Raise

   3 × 10

   Step up laterally and drive opposite knee. Builds strength and balance.

7. 7

   Weighted Hip Bridge with Feet on Stability Ball

   3 × 10

   Adds instability to glute bridge. Increases difficulty and core activation.

8. 8

   Standing Dumbbell Tibialis Raise

   3 × 15

   Lean against wall and raise toes. Trains shin strength and ankle control.

9. 9

   Half-Split Hamstring Stretch

   30s

   One leg forward, bend from hips. Stretches hamstrings and calves.

10. 10

    Kneeling Hip Rotation Stretch

    30s

    Rotate knee outward while seated back. Opens hips and piriformis.