Advanced Legs G: Deficit Back Squat & Lateral Step-Up

The workout

1. 1

   Wall-Facing Hip Opener

   30s

   Face wall and rotate leg in circles. Mobilizes hip joint.

2. 2

   Banded Ankle Mobilization Squat

   30s

   Squat while band pulls ankle. Improves ankle and knee function.

3. 3

   Dumbbell RDL Reach to T-Spine Twist

   30s

   Perform single-leg RDL and twist. Engages posterior chain and spine.

4. 4

   Barbell Deficit Back Squat

   45s

   Squat from slight elevation. Increases depth and posterior chain recruitment.

5. 5

   Dumbbell Lateral Step-Up

   45s

   Step sideways onto elevated platform. Targets glutes and quads.

6. 6

   Barbell Trap Bar Deadlift

   45s

   Use trap bar to deadlift. Balanced posterior chain movement.

7. 7

   Dumbbell Skater Squat

   45s

   Lower back knee toward ground behind. Builds glute and quad control.

8. 8

   Barbell Zercher Lunge

   45s

   Hold bar in elbow crease during lunge. Demands core and leg stability.

9. 9

   Elevated Toe Hamstring Reach

   30s

   Place foot on box and reach forward. Stretches hamstring.

10. 10

    Wall-Assisted Calf Stretch

    30s

    Lean into wall with foot pressed. Lengthens calf muscles.