A strong lower body will help tighten your core, power up your running, and increase your ability in almost every sport. Use this essential workout to peach up those glutes and maximise the most neglected muscle group – your legs

Instructions:

Consciously breathe slowly through all exercises

Practice moving a light weight through the full range of motion beforehand

Take 60 seconds rest between sets and supersets

Take no rest between the two exercises within a superset

Perform this workout once or twice a week with at least 48 hours in between each session

1 – 4 sets

Barbell Squat, 8 reps

• Start with barbell at shoulder height on a squat rack
• Rest barbell on top of your traps, with your chest up and facing forward, and your feet in a medium stance, turned as needed
• Descend by flexing your knees, refraining from moving the hips back as much as possible. Try and keep your knees in line with your feet and the torso as upright as possible
• Continue down until the thighs are below perpendicular to the floor
• Pause briefly at the bottom, then reverse the motion, pushing the floor away from you

2 – 3 sets

Front Squat, 10 reps

• Start with the barbell at shoulder height on the squat rack
• Bring your arms up and under the bar. Rest the bar on top of your deltoids, crossing your arms in front of you and grasping the bar for total control
• Un-rack the bar and stand with a medium stance, toes slightly pointed out. Keep your head up and back straight
• Descend by bending the knees, maintaining a straight posture with your head up, the knees should remain roughly in line with the toes
• Continue down until the thighs are below perpendicular to the floor
• Pause briefly at the bottom, then reverse the motion, pushing the floor away from you

3a – 3 sets

Barbell Deadlift, 10 reps

• Stand with a medium stance in front of the bar. Bend at the hip to grip the bar with an alternating grip, your hands shoulder width apart
• Lower your hips and flex your knees until your shins touch the bar. Keep your head forward and back arched as you drive through your heels and bring the weight upward
• As the bar passes the knees, pull the bar back, bringing your shoulder blades together as you drive your hips forward into the bar
• Lower the bar by reversing the motion

3b – 3 sets, 10 reps

Dumbbell side/lateral lunge

• Stand with a medium stance holding a dumbbell in each hand in front of you, palms facing in. With your chest out, shoulders back, knees unlocked and spine in a natural position.
• Take a big step to the side, angling your foot slightly out. Descend into a moderately deep squat, keeping your trailing leg straight
• Push back while breathing out to reverse the movement and return to the starting position.
• Repeat for the opposite side. This is one repetition.

4a – 2 sets

Barbell Split Squat, 10 reps

• Stand with a barbell in squat position (resting on your traps) 2-3 feet away from a flat bench, with your back facing the bench.
• Move one foot back and up so your toes are resting atop the bench, keeping your other foot stationary in front of you. This is your starting position.
• Slowly descend until your front thigh is parallel to the floor as you breathe in. At this point your knee should be over your toes and your chest directly above the middle of your thigh. Maintain a straight back throughout the movement.
• Reverse the movement and return to the starting position while breathing out.
• Complete all reps for one leg then switch and repeat for the other.

4b – 2 sets

Barbell good mornings, 10 reps

• Stand with a medium stance with a bar in squat position (resting on traps)
• Keeping legs stationary, move your torso forward by bending at the hips and breathing in. Lower until your torso is parallel with the floor
• Reverse the movement to return to the starting position

(NOTE: this exercise is not to be underestimated. Practice moving through a full range of motion with a very light weight before-hand. Barbell good morning is a very safe exercise but only if performed properly.)