Emily King Lower Body Workout

Em King leads us through a lower body workout that is designed to target the legs and glutes. Her workout includes various exercises, sets, reps, and cues to help  perfect your form and get the most out of each movement.

Workout Instructions


Abduction Machine

2 sets, 15 - 20 reps


- Sit upright and maintain good posture throughout the exercise.
- Avoid leaning forward or backward as it can compromise the effectiveness of the exercise and strain your back.
- Control the movement and focus on the targeted muscle.


Trap Bar Deadlift

2 sets, 8 - 12 reps


- The bar should be aligned with the middle of your feet.
- Lower your hips and engage your core to achieve a neutral spine.
- Chest up and and shoulders back and down to maintain a proud chest throughout the lift.
- Keep the bar close to your body as you stand up, maintaining a straight line from your shoulders to your hips throughout the movement.


Single Leg Press

3 sets, 1 set x 10 - 15 reps, 2 sets x 15 - 20 reps


- Keep your chest up and maintain a neutral spine throughout the movement.
- Take a deep breath and engage your core for stability.
- Push through the heel of your working leg and extend your knee to straighten your leg.
- Fully extend your working leg, but avoiding locking your knee.


Hip Adductor

2 sets, 12 - 20 reps


- Sit up straight and engage your core to stablise your spine.
- Push your legs outward against the resistance of the machine.
- Keep the movement controlled and avoid using momentum or jerking your legs.
- Move your legs outward until you feel a stretch in your inner thighs.


Standing Calf Raise

3 sets, 8 - 12 reps


- Maintain a good posture throughout the exercise. Stand tall with your shoulders back and chest up.
- Keep your toes pointing forward or slightly turned out.
- Slowly raise your heels off the ground, pushing through the balls of your feet.
- Lift your heels as high as possible, feeling a stretch in your calf muscles at the top of the movement. Keep the movement controlled and avoid using momentum.