{"id":58238,"date":"2026-09-14T05:00:00","date_gmt":"2026-09-14T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58238"},"modified":"2026-08-06T11:39:47","modified_gmt":"2026-08-06T09:39:47","slug":"25-min-lower-body-strength-ladder-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-lower-body-strength-ladder-workout\/","title":{"rendered":"Workout of the week: 25-min lower-body strength ladder workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/ lower-body strength ladder workout \/ 25 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: Barbell, hip thrust machine, leg press machine, leg extension machine &amp; kettlebell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Summer may be over, but next summer\u2019s plans start now.<\/strong> Not the flights, not the hotel, not the group chat that somehow needs 11 months to decide a destination. <strong>We\u2019re talking about feeling stronger, moving better, and building confidence before the warm weather returns.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This <strong>lower-body strength ladder workout<\/strong> is a good place to start. It consists of <strong>5 exercises<\/strong> performed in a descending ladder: <strong>10 reps in the first round, then 2 fewer reps each round until you reach 2 reps<\/strong>. Rest as little as possible between exercises, and take <strong>60 seconds between rounds<\/strong>. The full workout should take around <strong>25 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell squat<\/li>\n\n\n\n<li>Hip thrust machine<\/li>\n\n\n\n<li>Leg press<\/li>\n\n\n\n<li>Leg extensions<\/li>\n\n\n\n<li>Kettlebell goblet squat<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready to conquer this ladder?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_austria\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-58017\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png 2560w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1920x844.png 1920w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1536x675.png 1536w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-2048x900.png 2048w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-720x316.png 720w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1160x510.png 1160w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/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\"><strong>WORKOUT SETUP<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>10 reps in the 1st round<\/li>\n\n\n\n<li>2 reps less every subsequent round<\/li>\n\n\n\n<li>5 rounds: 10, 8, 6, 4, 2<\/li>\n\n\n\n<li>Little to no rest between exercises<\/li>\n\n\n\n<li>60 sec rest between rounds<\/li>\n\n\n\n<li>25 minutes total<\/li>\n\n\n\n<li>Equipment: Barbell, hip thrust machine, leg press machine, leg extension machine &amp; kettlebell<\/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\"><strong>WORKOUT EXERCISE LIST<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">5 rounds<\/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 squat<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10, 8, 6, 4, 2 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start standing with the barbell in the rack position (barbell resting loosely in palms, upper arm horizontal).<\/li>\n\n\n\n<li>Begin the movement by squatting and keeping the back straight.\u00a0<\/li>\n\n\n\n<li>Aim to drop the hips just below the knees while maintaining balance and control of the bar.<\/li>\n\n\n\n<li>Return to the start position and repeat for reps or time.<\/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; Hip thrust machine<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10, 8, 6, 4, 2 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the hip thrust machine and position the pad across your hips.<\/li>\n\n\n\n<li>Place your feet flat on the platform, shoulder-width apart, with knees bent.<\/li>\n\n\n\n<li>Brace your core and press through your heels to lift your hips.<\/li>\n\n\n\n<li>Squeeze your glutes at the top without overextending your back.<\/li>\n\n\n\n<li>Lower your hips slowly until just above the starting position, then 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; Leg press<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10, 8, 6, 4, 2 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the machine and place your feet shoulder-width apart on the platform.<\/li>\n\n\n\n<li>Adjust the seat so your knees are at about a 90-degree angle.<\/li>\n\n\n\n<li>Push the platform away by extending your legs \u2014 don\u2019t lock your knees at the top.<\/li>\n\n\n\n<li>Lower the platform slowly until your knees are just above 90 degrees.<\/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 class=\"wp-block-paragraph\"><strong>10, 8, 6, 4, 2 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 to sit on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs in front of you, ensuring you\u2019re using your quads to power the movement.<\/li>\n\n\n\n<li>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:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Kettlebell goblet squat<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10, 8, 6, 4, 2 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet slightly wider than hip-width and hold the kettlebell close to your chest, whichever feels more stable.<\/li>\n\n\n\n<li>Keep your chest up and your core engaged.<\/li>\n\n\n\n<li>Push your hips back and lower into a squat, letting your knees track in line with your toes.<\/li>\n\n\n\n<li>Aim to get your thighs parallel to the floor (or lower), with your elbows dropping between your knees.<\/li>\n\n\n\n<li>Drive through your heels to stand back up, squeezing your glutes at the top.<\/li>\n\n\n\n<li>That\u2019s one rep. 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>That&#8217;s it for this lower-body strength ladder workout. What&#8217;s next?<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">LINKS<\/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","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ lower-body strength ladder workout \/ 25 minutes Equipment: Barbell, hip thrust machine, leg press machine, leg extension&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 25-min lower-body strength ladder","_seopress_titles_desc":"Try this 25-minute lower-body strength ladder workout to build stronger legs and glutes while challenging your stamina.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[1783,126,935,936,1571],"class_list":["post-58238","post","type-post","status-publish","format-standard","hentry","category-move","tag-lower-body-strength-ladder-workout","tag-workout","tag-workout-of-the-week","tag-wow","tag-lower-body-strength-workout-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58238","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=58238"}],"version-history":[{"count":3,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58238\/revisions"}],"predecessor-version":[{"id":58244,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58238\/revisions\/58244"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=58238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=58238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=58238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}