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Intermediate Lower Day Program 7

Intermediate free weights lower body with squat to heel raise, single-leg RDL, and elevated hip bridge

35 min 10 exercises

The workout

  1. 1

    Wall March with Band

    30s

    Drive knees upward with resistance. Activates hip flexors and core.

  2. 2

    Kneeling Hamstring Rock-Backs

    30s

    Shift hips back to stretch hamstrings. Improves mobility.

  3. 3

    Lateral Lunge to Reach

    30s

    Step sideways and reach to foot. Mobilizes inner thighs and hamstrings.

  4. 4

    Dumbbell Squat to Heel Raise

    45s

    Add calf raise at top of squat. Trains full lower chain.

  5. 5

    Dumbbell Single-Leg RDL (Unsupported)

    45s

    Hinge with one leg extended. Builds balance and hamstring strength.

  6. 6

    Dumbbell Step-Up to Balance

    45s

    Pause briefly at top of step. Enhances glute and ankle stability.

  7. 7

    Dumbbell Elevated Hip Bridge Hold

    45s

    Hold top of bridge. Builds static glute endurance.

  8. 8

    Dumbbell Standing Toe Raise with Reach

    45s

    Lift toes while reaching forward. Strengthens tibialis and improves posture.

  9. 9

    Figure 4 Glute Stretch on Wall

    30s

    Cross ankle over opposite knee and lean. Stretches outer hips.

  10. 10

    Standing Calf Stretch

    30s

    Step back and press heel down. Stretches calf and Achilles.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.