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Intermediate Leg Day 6

Front rack squats, stiff-leg deadlifts, curtsy lunges, and calf raises.

35 min 10 exercises

The workout

  1. 1

    Wall Hip CARs

    30s

    Lift and rotate leg slowly through full range. Mobilizes hips.

  2. 2

    Band-Resisted Squat Pulse

    30s

    Squat and pulse with band around thighs. Activates glutes and quads.

  3. 3

    Dynamic Calf Stretch

    30s

    Pedal feet in place. Loosens calves and ankles.

  4. 4

    Dumbbell Front Rack Squat

    45s

    Hold dumbbells at shoulders while squatting. Emphasizes quads and posture.

  5. 5

    Barbell Stiff-Leg Deadlift

    45s

    Keep legs straight while hinging. Stretches hamstrings.

  6. 6

    Dumbbell Curtsy Lunge

    45s

    Step diagonally behind and lower. Hits glutes and adductors.

  7. 7

    Feet-Elevated Dumbbell Glute Bridge

    45s

    Bridge hips with feet on bench. Enhances glute activation.

  8. 8

    Barbell Standing Calf Raise

    45s

    Lift heels with barbell on back. Builds calf strength.

  9. 9

    Glute Figure-Four Wall Stretch

    30s

    Cross ankle over knee and push against wall. Opens hips.

  10. 10

    Standing Calf Wall Press

    30s

    Lean into wall while driving heel down. Stretches lower leg.

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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.