{"id":44598,"date":"2024-07-15T03:00:00","date_gmt":"2024-07-15T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-lowerbody-strength-workout\/"},"modified":"2025-05-16T11:50:08","modified_gmt":"2025-05-16T09:50:08","slug":"20-min-lowerbody-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lowerbody-strength-workout\/","title":{"rendered":"Workout of the week: 20-min lower-body strength workout"},"content":{"rendered":"\n<p><strong>ALL&nbsp;LEVELS&nbsp;<\/strong>\/&nbsp;lower-body strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbells, kettlebell, dumbbells &amp; leg extension machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Everyone loves to hate leg day. But leg day loves you!<\/strong>&nbsp;While the burn may seem brutal, there&#8217;s more to leg day than just sculpting nice legs and round buttocks. Although these are great perks,&nbsp;<strong>working on your lower body strength enhances lower body strength, improves balance and stability, boosts metabolism,&nbsp;it&#8217;s&nbsp;supper effective in burning calories and reduces the risk of injury.<\/strong><\/p>\n\n\n\n<p>Reap all the&nbsp;above-mentioned benefits&nbsp;in this&nbsp;<strong>lower-body strength workout<\/strong>. It comprises&nbsp;<strong>4&nbsp;exercises<\/strong>, with&nbsp;<strong>12 reps each<\/strong>, to complete in<strong>&nbsp;4 rounds.&nbsp;<\/strong>After each exercise, you get to rest for&nbsp;<strong>1 minute.&nbsp;<\/strong>In total, this workout will take you&nbsp;<strong>20 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Kettlebell squat<\/li>\n\n\n\n<li>Dumbbell box step-up<\/li>\n\n\n\n<li>Leg extensions<\/li>\n<\/ol>\n\n\n\n<p><strong>Leg day, here we go!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises<\/li>\n\n\n\n<li>12 reps each<\/li>\n\n\n\n<li>1-min rest after each exercise<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>20 minutes total<\/li>\n\n\n\n<li>Equipment: Barbells, kettlebell, dumbbells &amp; leg extension machine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BARBELL HIP THRUST<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a loaded barbell next to and parallel to a bench.<\/li>\n\n\n\n<li>Slide your legs under the barbell. Sit on the floor with your back against the side of a bench. The barbell should be over your hips.<\/li>\n\n\n\n<li>Grasp the barbell at each side. This is your starting position.&nbsp;<\/li>\n\n\n\n<li>Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.<\/li>\n\n\n\n<li>Keeping your torso rigid, exhale as you raise the barbell by extending your hips until they are fully extended.<\/li>\n\n\n\n<li>Hold for a count of two and squeeze your glutes.<\/li>\n\n\n\n<li>Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor. Repeat.<\/li>\n\n\n\n<li>To prevent the bench from tipping over, place it against a wall.<\/li>\n\n\n\n<li>If the barbell hurts your pelvis, use padding.<\/li>\n\n\n\n<li>Do not allow your back to slide up and down against the side of the bench.<\/li>\n\n\n\n<li>Keep your torso rigid. Your back shouldn\u2019t arch, and your pelvis shouldn\u2019t tilt.<\/li>\n\n\n\n<li>All of the movement should occur in your hips.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; KETTLEBELL SQUAT <\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keeping the kettlebell close to your chest, squat and maintain your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DUMBBELL BOX STEP-UP<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab and hold the dumbbells in your hands.&nbsp;<\/li>\n\n\n\n<li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n<li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee and step down with the opposite foot.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; LEG EXTENSIONS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit up straight on the leg extension machine.<\/li>\n\n\n\n<li>Adjust the pad so it sits on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs straight out in front of you, making sure you\u2019re using your quads to power the movement.<\/li>\n\n\n\n<li>Then slowly lower them back to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">This concludes our lower-body strength workout. Find your next session below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-full-body-strength-pull-workout\/\">25-min full-body strength pull workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-back-strength-workout\/\">15-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-metabolic-strength-workout\/\">12-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-strength-emom-workout\/\">30-min strength EMOM workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-chest-and-triceps-workout\/\">35-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/fullbody-workout-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-pyramid-fullbody-workout\/\">20-min pyramid full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-fullbody-bodyweight-workout\/\">30-min full-body bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-fullbody-strength-workout\/\">18-min full-body strength workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-fullbody-strength-workout\/\">25-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-glutes-workout\/\">20-min glutes workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-100-reps-workout\/\">30-min 100 reps workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL&nbsp;LEVELS&nbsp;\/&nbsp;lower-body strength workout \/ 20 minutes Equipment: Barbells, kettlebell, dumbbells &amp; leg extension machine Everyone loves to hate leg day&#8230;.<\/p>\n","protected":false},"author":7,"featured_media":44599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 20-min lower-body strength workout | EVO Fitness","_seopress_titles_desc":"The infamous leg day is hard but we have to do it. Our suggestion is to try this 20-min lower-body strength workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1075],"class_list":["post-44598","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-lower-body-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44598","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44598"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44598\/revisions"}],"predecessor-version":[{"id":54712,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44598\/revisions\/54712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44599"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}