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Intermediate Lower Day Program 6

Intermediate free weights lower body with goblet squat holds, step-back lunges, and elevated glute bridges

35 min 10 exercises

The workout

  1. 1

    Standing Knee Drive with Arm Reach

    30s

    Drive knee upward while reaching opposite arm. Engages hip flexors and balance.

  2. 2

    Wall Sit with Band Pull-Apart

    30s

    Hold wall sit and pull band apart. Activates quads and upper back.

  3. 3

    Dynamic Lunge with Torso Twist

    30s

    Lunge forward and twist torso. Mobilizes hips and spine.

  4. 4

    Dumbbell Goblet Squat with Isometric Hold

    45s

    Pause briefly at bottom of squat. Builds strength and control.

  5. 5

    Dumbbell Step-Back Lunge

    45s

    Step back and lower with control. Targets glutes and hamstrings.

  6. 6

    Dumbbell Elevated Glute Bridge

    45s

    Feet on platform for increased range. Activates glutes deeply.

  7. 7

    Dumbbell Good Morning

    45s

    Hinge forward holding dumbbell at chest. Strengthens hamstrings and posture.

  8. 8

    Dumbbell Seated Toe Raise

    45s

    Lift toes while seated. Trains anterior lower leg.

  9. 9

    Kneeling Hip Rock-Back

    30s

    Sit hips toward heels with arms extended. Stretches hips and spine.

  10. 10

    Seated IT Band Stretch

    30s

    Cross ankle over thigh and lean. Stretches outer hip and glutes.

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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.