Advanced Lower Body D: Goblet Squat to Calf Raise & Single-Leg Deadlift Row

The workout

1. 1

   Wall-Assisted Deep Squat Hold

   30s

   Sink into deep squat with support. Opens hips and ankles.

2. 2

   Dynamic Glute Bridge with Reach

   30s

   Bridge up while reaching one arm across. Warms up posterior chain.

3. 3

   Kneeling Lunge to Hamstring Rockback

   30s

   Flow between lunge and hamstring stretch. Improves hip and hamstring mobility.

4. 4

   Dumbbell Goblet Squat to Calf Raise

   3 × 10

   Add calf raise at top. Full lower-body engagement.

5. 5

   Dumbbell Single-Leg Deadlift to Row

   3 × 8

   Row at bottom of single-leg hinge. Challenges hamstrings, glutes, and upper back.

6. 6

   Side-Lying Weighted Clamshell

   3 × 12

   Use dumbbell for added resistance. Trains hip rotators.

7. 7

   Dumbbell Elevated Glute Bridge with Hold

   3 × 10

   Pause at top of elevated bridge. Targets glutes and spinal stability.

8. 8

   Seated Dumbbell Toe Raise with Pause

   3 × 15

   Hold each rep at top. Strengthens shins and anterior tibialis.

9. 9

   Kneeling Couch Stretch

   30s

   Back foot elevated. Stretches quads and hip flexors.

10. 10

    Figure 4 Hamstring Stretch

    30s

    Cross ankle and fold forward. Loosens glutes and hamstrings.