Advanced Legs B: Back Squat to Box & Curtsy Lunge

The workout

1. 1

   Goblet Squat Hold with Pulse

   30s

   Hold deep squat with light pulse using dumbbell. Activates quads and hips.

2. 2

   Wall-Facing Toe Touch

   30s

   Reach down while facing wall. Mobilizes hamstrings and ankles.

3. 3

   Banded Monster Walk

   30s

   Step forward and sideways with band at knees. Activates abductors and glutes.

4. 4

   Barbell Back Squat to Box

   45s

   Squat to touch box behind. Encourages depth and glute recruitment.

5. 5

   Dumbbell Curtsy Lunge

   45s

   Step leg behind at angle and lunge. Targets glutes and inner thighs.

6. 6

   Barbell Stiff-Leg Deadlift

   45s

   Keep legs straighter and hips hinged. Focuses on hamstrings.

7. 7

   Dumbbell Sumo Squat High Pull

   45s

   Squat wide and pull dumbbell upward. Trains legs and upper traps.

8. 8

   Barbell Front-Rack Reverse Lunge

   45s

   Step back while holding barbell in front. Challenges balance and quads.

9. 9

   Seated Figure 4 Stretch

   30s

   Cross ankle over knee and hinge forward. Opens glutes and hips.

10. 10

    Standing Quad Pull with Reach

    30s

    Pull foot toward glutes and reach opposite arm up. Stretches quads and hip flexors.