LOWER BODY GYM WORKOUT

Fitness & Training | 14 April 2025

Looking for a new lower body gym session to spice up your booty day workout? Then you’ve got to try this one!

This workout is formatted as a strength training session, which means you complete each exercise for the designated number of reps and sets before moving on to the next programmed exercise.

You’ll also find that this session includes exercise pairings. Exercise pairings are two complementary exercises that have been paired together in your program. They are designed to be performed as a circuit, alternating between each of the designated exercises for the programmed number of reps and sets.

Exercise Pairings differ from Supersets as pairings are programmed to include rest periods between exercises.

This session also includes an exercise drop set. As your reps decrease, aim to increase your resistance, focusing on keeping the same level of intensity throughout each set.

WORKOUT OVERVIEW

Training Tip: As you decrease your reps increase your resistance

BARBELL BENCH SQUATS

4 SETS

12 REPS BARBELL BENCH SQUATS

10 REPS BARBELL BENCH SQUATS

8 REPS BARBELL BENCH SQUATS

6 REPS BARBELL BENCH SQUAT

BARBELL GLUTE BRIDGE

3 SETS

15-20 REPS BARBELL GLUTE BRIDGE

DUMBBELL WALKING LUNGES

3 SETS

10-12 REPS DUMBBELL WALKING LUNGES

LATERAL BAND STEPS

2 SETS

60 SEC LATERAL BAND STEPS

EXERCISE GUIDE:

Barbell Bench Squats

Using a squat rack, set the height of your bar to a comfortable position and preload a barbell with a suitable weight for your own personal ability. Position a bench behind your squat rack and stand in front of your bar, centred, with feet shoulder-width apart and slightly pointed out. Rest the preloaded barbell across your shoulders with an overhand grip. Lift the barbell off the rack so that you are fully supporting the weight. Slowly squat by pushing your hips back and bending your knees until your glutes meet the bench. Do not let the bench support your body weight - it is to be used as a guide for squat depth. Drive your hips upward bringing yourself back up to the starting position. Repeat this movement for the designated number of reps. At the top of the final rep, move forward and place barbell in rack.

Barbell Glute Bridge

Preload a barbell with a suitable weight for your own personal ability. Place the band around your thighs, just above your knees. Move the barbell into place across your hips and lie with your back on the ground, bend your knees and place your feet on the floor directly under your knees. Slightly lift your toes and push your heels into the floor. Lift your hips off the ground and push towards the ceiling. Squeeze your glute muscles together so that your hips lift to form a straight line from shoulders to your knees. Repeat this movement for the designated number of reps.

Dumbbell Walking Lunges

Select 2 x dumbbells of the same weight which is suitable for your own personal ability. Stand with feet slightly wider than shoulder width apart. Keep your shoulders down and maintain a strong and straight back. Maintain an engaged core throughout the exercise. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Ensure your front knee is directly above your ankle and your opposite knee doesn’t touch the floor. Keep the weight in your front heel as you push up and take a big step forward bringing your opposite leg to the front. With your opposite leg forward lower down into the lunge position and then push back up to step forward and lunge again. Repeat this movement for the designated number of reps.

Lateral Band Steps

Place the band around your thighs, just above your knees. Stand with your feet shoulder width apart. Keeping tension on the band step your left leg to the left. Step your right leg towards your left. Step your right leg to the right. Step your left leg towards your right. Continue this movement for the designated number of reps.

Want more Upper & Lower Body Workout Splits?

Sign up to our Train with DB Monthly Training Program. Train with DB is a subscription strength-based program focusing on improving overall strength and body composition.

Memberships include gym or dumbbell program options and the training schedule looks like:

2 x Upper Body Strength Workouts
2 x Lower Body Strength Workouts
1 x HIIT Session

No lock-in contracts - cancel any time (one month minimum). Discover our membership options today.

Author | Danielle Robertson

Danielle is an online coach, personal trainer and Strength and Conditioning Coach with over 8+ years of experience in the industry. Danni is passionate about helping women transform their lives through health and fitness and has empowered thousands of women across the globe to achieve their goals through the WRK IT app, events and social media channels.

Back to blog

LOWER BODY GYM WORKOUT

Fitness & Training | 14 April 2025

WORKOUT OVERVIEW