{"id":57761,"date":"2026-06-29T05:00:00","date_gmt":"2026-06-29T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57761"},"modified":"2026-06-24T13:03:44","modified_gmt":"2026-06-24T11:03:44","slug":"35-min-lower-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-lower-body-workout\/","title":{"rendered":"Workout of the week: 35-min lower-body workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ lower-body workout \/ 16 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Hack squat machine, seated leg curl machine, seated leg extension machine & hip thrust machine<\/p>\n\n\n\n

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Let\u2019s be honest, most people train their glutes for how they look, not for what they do.<\/strong> But strong glutes aren\u2019t 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.<\/strong><\/p>\n\n\n\n

You can reap all these benefits with this lower-body workout<\/strong>. It consists of 5 exercises<\/strong>, performed for 12 reps across 4 rounds<\/strong>. Rest for 1 minute between exercises and rounds<\/strong>, bringing this total session time to around 35 minutes<\/strong>.<\/p>\n\n\n\n

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  1. Hack squat<\/li>\n\n\n\n
  2. Seated leg curl<\/li>\n\n\n\n
  3. Seated leg extension<\/li>\n\n\n\n
  4. Hip thrust machine<\/li>\n\n\n\n
  5. Hack squat calf raises<\/li>\n<\/ol>\n\n\n\n

    Let’s do this!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises <\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-min rest between exercises and rounds<\/li>\n\n\n\n
    • 35 minutes <\/li>\n\n\n\n
    • Equipment: Hack squat machine, seated leg curl machine, seated leg extension machine, hip thrust machine & seated calf raise machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 \u2013 HACK SQUAT<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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      • Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n
      • Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n
      • Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n
      • This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n
      • Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n
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