{"id":44698,"date":"2025-01-27T04:00:00","date_gmt":"2025-01-27T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-lower-body-superset-workout\/"},"modified":"2025-05-16T11:24:48","modified_gmt":"2025-05-16T09:24:48","slug":"20-min-lower-body-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-body-superset-workout\/","title":{"rendered":"Workout of the week: 20-min lower body superset workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ lower body superset workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Hack squat machine, barbell, bench, dumbbell &amp; box<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you haven\u2019t heard of supersets, you\u2019re missing out on one of the most efficient ways to boost your workouts. <strong>Supersets involve performing two exercises back-to-back with little to no rest in between<\/strong>, a technique that saves time while helping you build muscle and improve endurance. Typically, supersets target opposing muscle groups \u2014 but today we&#8217;ll focus on your lower body only.<\/p>\n\n\n\n<p>This <strong>lower body superset workout <\/strong>has<strong> 4&nbsp;exercises<\/strong>, split into pairs of&nbsp;<strong>2 supersets<\/strong>. Each exercise has <strong>12 reps<\/strong>, with <strong>little to no rest between exercises<\/strong> and&nbsp;<strong>1-minute rest before each of the 3 rounds<\/strong>.&nbsp;Complete 3 rounds of the first superset, before moving on to the second one.&nbsp;All combined, this workout should take you 20 minutes to complete.<\/p>\n\n\n\n<p><strong>1st superset<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Hack squat<\/li>\n\n\n\n<li>Jumping squats<\/li>\n<\/ol>\n\n\n\n<p><strong>2nd superset<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell hip thrust<\/li>\n\n\n\n<li>Dumbbell box step-ups<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to feel super with this superset workout?<\/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>2 supersets with 2 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>No rest between exercises<\/li>\n\n\n\n<li>1-minute rest between rounds<\/li>\n\n\n\n<li>20 minutes<\/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>3 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\">1st superset<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; HACK SQUAT<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n<li>Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n<li>Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n<li>This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n<li>Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/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<h4 class=\"wp-block-heading\">2 &#8211; JUMPING SQUATS<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart. Engage the core and set the shoulders slightly.<\/li>\n\n\n\n<li>Quickly bend the knees and hips to a squat position as you bend your arms.<\/li>\n\n\n\n<li>As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.&nbsp;<\/li>\n\n\n\n<li>Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.&nbsp;<\/li>\n\n\n\n<li>Repeat for reps or time.&nbsp;<\/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\">2nd superset<\/h3>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL HIP THRUST<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the ground with a bench behind you, bending your knees, feet planted on the ground.<\/li>\n\n\n\n<li>Hold a barbell and let it rest above your hips.<\/li>\n\n\n\n<li>If possible, use a padded bar or slip something soft between the bar and your body. &nbsp;It will make the exercise more comfortable.<\/li>\n\n\n\n<li>Lean back, so your shoulders are on the bench and position the bar above your hips.&nbsp;<\/li>\n\n\n\n<li>Drive your hips up, lifting the bar. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.<\/li>\n\n\n\n<li>Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; DUMBBELL BOX STEP-UPS<\/h4>\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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>This lower body superset workout is history. Find the next chapter below:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/new-years-strength-workout\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength 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 LEVELS&nbsp;\/ lower body superset workout \/ 20 minutes Equipment: Hack squat machine, barbell, bench, dumbbell &amp; box If you&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44699,"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 superset workout | EVO Fitness","_seopress_titles_desc":"Unlock stronger legs with supersets. Target key lower body muscles back-to-back with our lower body superset workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1261],"class_list":["post-44698","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-superset-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44698","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=44698"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44698\/revisions"}],"predecessor-version":[{"id":54619,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44698\/revisions\/54619"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44699"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}