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Intermediate Leg Day 5

Box squats, reverse lunges, good mornings, and calf raises.

35 min 10 exercises

The workout

  1. 1

    Wall Hip Opener March

    30s

    March knees high while facing wall. Loosens hips and warms hip flexors.

  2. 2

    Standing Hamstring Curl

    30s

    Bend knee to lift heel toward glutes. Activates hamstrings.

  3. 3

    Heel Elevated Bodyweight Squat

    30s

    Place heels on plates and squat. Targets quads and ankle mobility.

  4. 4

    Barbell Box Squat

    45s

    Sit back onto box and stand tall. Emphasizes hips and glutes.

  5. 5

    Dumbbell Reverse Lunge

    45s

    Step back and lower knee with dumbbells. Works glutes and quads.

  6. 6

    Barbell Good Morning

    45s

    Hinge at hips with bar on back. Stretches and strengthens hamstrings.

  7. 7

    Dumbbell Glute Bridge with Floor Press

    45s

    Bridge hips and press dumbbells. Trains glutes and chest.

  8. 8

    Standing Dumbbell Calf Raise (Neutral)

    45s

    Lift heels from flat stance. Builds full calf strength.

  9. 9

    Standing Hamstring Stretch

    30s

    Place foot forward and lean in. Stretches hamstrings.

  10. 10

    Wall Quad Lean

    30s

    Push top of foot into wall behind. Opens quad and hip.

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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.