ALL LEVELS / lower-body workout / 16 minutes
Equipment: Hack squat machine, seated leg curl machine, seated leg extension machine & hip thrust machine
Let’s be honest, most people train their glutes for how they look, not for what they do. But strong glutes aren’t just a visual perk; they play a key role in how you move, support your posture, and help prevent pain, especially in your lower back.
You can reap all these benefits with this lower-body workout. It consists of 5 exercises, performed for 12 reps across 4 rounds. Rest for 1 minute between exercises and rounds, bringing this total session time to around 35 minutes.
- Hack squat
- Seated leg curl
- Seated leg extension
- Hip thrust machine
- Hack squat calf raises
Let’s do this!
WORKOUT SETUP
- 5 exercises
- 12 reps
- 4 rounds
- 1-min rest between exercises and rounds
- 35 minutes
- Equipment: Hack squat machine, seated leg curl machine, seated leg extension machine, hip thrust machine & seated calf raise machine
WORKOUT EXERCISE LIST
4 rounds
1 – HACK SQUAT
12 reps
- Stand on the machine with the cushions over your shoulders.
- Adopt a foot stance similar to the one you use for regular squats.
- Engage your core so that you feel the cushion pushing against your body.
- This machine is perfect for helping you squat to great depth.
- Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.
- Repeat.
2 – SEATED LEG CURL
12 reps
- Place the back of your ankles on the curl pad.
- Sit tall, grip the handles, and brace your core.
- Curl the pad down by squeezing your hamstrings.
- Pause at the bottom, then return slowly to the start.
- Control each rep so the weight’s momentum doesn’t do the work for you.
3 – SEATED LEG EXTENSION
12 reps
- Sit up straight on the leg extension machine.
- Adjust the pad so it sits on your lower leg, and just above your feet.
- Extend your legs straight out in front of you, using your quads to power the movement.
- Then slowly lower them back to the starting position.
- Repeat.
4 – HIP THRUST MACHINE
12 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.
5 – hACK SQUAT CALF RAISES
12 reps
- Position yourself on the hack squat machine with your shoulders under the pads and feet on the platform.
- Slide your feet slightly lower so only the balls of your feet are pressing into the platform, with your heels hanging off.
- Extend your legs without locking your knees.
- Push through your toes to raise your heels as high as possible.
- Pause at the top, then lower your heels slowly for a full stretch.
- Repeat.
That’s your lower-body workout done. Discover your next one below.
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