Lower Body Builder
Heavy squats, hip hinges, and single-leg work to build legs that actually perform. Just a barbell and dumbbells.
Sarah TorresCSCS
10 years coaching athletes and everyday lifters. Former track and field competitor who learned that strong legs are the foundation of everything. Known for programming that's simple on paper but brutal in execution.
Equipment Needed
0 of 31 sets completed
Warm-Up
Strength
Brace hard, hit parallel. Add weight only when form is locked in.
Hinge at hips, bar stays close. Feel the hamstring stretch on every rep.
Superset A
Rear foot on bench, front knee tracks over toes. These are supposed to be hard.
Hold dumbbell at chest, elbows inside knees at the bottom. Pause one second at the bottom.
Finisher
Heaviest dumbbells you can carry with good posture. Stand tall.
Press lower back into the floor. Slow and controlled, no rushing.
Cool-Down
Check off each set as you go. Complete the full workout to mark it done.
What This Workout Does For You
Builds serious leg strength with heavy squats and hip hinges
Single-leg work corrects imbalances and bulletproofs your knees
Core and grip strength from Farmer's Walks without dedicated ab work
Practical strength that helps you run faster, jump higher, and move better
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