ALL LEVELS / lower-body strength workout / 22 minutes
Equipment: Belt squat machine, trap bar & seated leg press machine
Leg day is either your favourite gym day or the one you love to hate; there’s rarely an in-between. But the truth is: leg training targets the muscles that form the foundation of almost every movement you make. Strong legs improve mobility, boost calorie burn, and build the strength, power, and muscle that carry over into everything else you do.
This lower-body strength workout delivers all that. It features just 3 exercises, performed for 10 reps across 3 sets, with 2 minutes of rest between exercises and rounds. All combined, this workout will take you just 22 minutes to complete.
- Belt squat
- Trap bar deadlift
- Leg press
Leg day: here we go!
WORKOUT SETUP
- 3 exercises
- 10 reps
- 3 sets
- 2 minutes rest between exercises and rounds
- Equipment: Belt squat machine, trap bar & seated leg press machine
WORKOUT EXERCISE LIST
3 sets
1 – BELT SQUAT
10 reps
- Step into the belt squat platform and attach the belt around your hips.
- Stand with feet shoulder-width apart and core engaged.
- Sit back and down into a squat, keeping your chest tall and spine neutral.
- Lower until your thighs are at least parallel to the floor.
- Drive through your heels to stand back up, fully extending your hips at the top.
- Repeat.
2 – TRAP BAR DEADLIFT
10 reps
- Step inside the trap bar with feet hip-width apart and hands gripping the handles.
- Brace your core, set your shoulders back, and keep your chest proud.
- Push through your heels to lift the bar, extending hips and knees simultaneously.
- Stand tall at the top without leaning back.
- Lower the bar back to the floor under control, maintaining a neutral spine.
- Repeat.
3 – LEG PRESS
10 reps
- Sit on the machine and place your feet shoulder-width apart on the platform.
- Adjust the seat so your knees are at about a 90-degree angle.
- Push the platform away by extending your legs — don’t lock your knees at the top.
- Lower the platform slowly until your knees are just above 90 degrees.
- Repeat.
Legs shaking after this lower-body strength workout? Shake it off by choosing your next challenge.
- 40-min unilateral strength workout
- 40/20 interval strength workout
- 35-min back strength workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 20-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
- 10-min AMRAP cardio workout
