ALL LEVELS / lower-body strength ladder workout / 25 minutes
Equipment: Barbell, hip thrust machine, leg press machine, leg extension machine & kettlebell
Summer may be over, but next summer’s plans start now. Not the flights, not the hotel, not the group chat that somehow needs 11 months to decide a destination. We’re talking about feeling stronger, moving better, and building confidence before the warm weather returns.
This lower-body strength ladder workout is a good place to start. It consists of 5 exercises performed in a descending ladder: 10 reps in the first round, then 2 fewer reps each round until you reach 2 reps. Rest as little as possible between exercises, and take 60 seconds between rounds. The full workout should take around 25 minutes to complete.
- Barbell squat
- Hip thrust machine
- Leg press
- Leg extensions
- Kettlebell goblet squat
Ready to conquer this ladder?
WORKOUT SETUP
- 5 exercises
- 10 reps in the 1st round
- 2 reps less every subsequent round
- 5 rounds: 10, 8, 6, 4, 2
- Little to no rest between exercises
- 60 sec rest between rounds
- 25 minutes total
- Equipment: Barbell, hip thrust machine, leg press machine, leg extension machine & kettlebell
WORKOUT EXERCISE LIST
5 rounds
1 – Barbell squat
10, 8, 6, 4, 2 reps
- Start standing with the barbell in the rack position (barbell resting loosely in palms, upper arm horizontal).
- Begin the movement by squatting and keeping the back straight.
- Aim to drop the hips just below the knees while maintaining balance and control of the bar.
- Return to the start position and repeat for reps or time.
2 – Hip thrust machine
10, 8, 6, 4, 2 reps
- Sit on the hip thrust machine and position the pad across your hips.
- Place your feet flat on the platform, shoulder-width apart, with knees bent.
- Brace your core and press through your heels to lift your hips.
- Squeeze your glutes at the top without overextending your back.
- Lower your hips slowly until just above the starting position, then repeat.
3 – Leg press
10, 8, 6, 4, 2 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.
4 – Leg extensions
10, 8, 6, 4, 2 reps
- Sit up straight on the leg extension machine.
- Adjust the pad to sit on your lower leg and just above your feet.
- Extend your legs in front of you, ensuring you’re using your quads to power the movement.
- Slowly lower them back to the starting position.
- Repeat.
5 – Kettlebell goblet squat
10, 8, 6, 4, 2 reps
- Stand with your feet slightly wider than hip-width and hold the kettlebell close to your chest, whichever feels more stable.
- Keep your chest up and your core engaged.
- Push your hips back and lower into a squat, letting your knees track in line with your toes.
- Aim to get your thighs parallel to the floor (or lower), with your elbows dropping between your knees.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- That’s one rep. Repeat.
That’s it for this lower-body strength ladder workout. What’s next?
LINKS
