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Advanced Lower Body: Barbell Full Squat & Weighted Hip Thrusts

A 45-minute lower body session at advanced level. 10 video-guided movements — including Barbell Full Squat and Weighted Hip Thrusts — using barbell, bodyweight, cable machine, dumbbells, kettlebell, machine. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    Barbell Full Squat

    4 × 6

    Descend deeply, keeping chest up and core braced, drive through heels. Works quads and glutes.

  2. 2

    Weighted Hip Thrusts

    4 × 10

    Drive hips explosively towards the ceiling, squeezing glutes hard at the top. Works glutes and hamstrings.

  3. 3

    Kettlebell Romanian Deadlift

    4 × 10

    Hinge at hips, keeping a slight bend in knees and back straight, lower weight. Works hamstrings and glutes.

  4. 4

    Weighted Plates Bulgarian Split Squat

    4 × 8

    Maintain an upright torso, lowering until the back knee nears the floor. Works quads, glutes, and stability.

  5. 5

    Dumbbell Reverse Lunge From Deficit

    4 × 10

    Step back onto a deficit, maintaining balance and deep knee bend. Works quads, glutes, and hip mobility.

  6. 6

    Smith Single Leg Split Squat

    4 × 12

    Place one foot back, lower with control, focusing on the working leg. Works quads and glutes.

  7. 7

    One Leg Squat

    4 × 6

    Control the descent, keeping the non-working leg extended forward. Works quads, glutes, and balance.

  8. 8

    Cable Assisted Inverse Leg Curl

    4 × 12

    Using cable assistance, curl your heels towards your glutes, feeling the hamstring contraction. Works hamstrings.

  9. 9

    Glute Bridge One Leg On Bench

    4 × 12

    Drive through the heel on the bench, lifting hips high, squeezing the glute. Works glutes and hamstrings.

  10. 10

    Dumbbell Standing Single Leg Calf Raise

    4 × 15

    Rise high onto the ball of your foot, feeling a full stretch and contraction. Works gastrocnemius and soleus.

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