Sydney and Henry's Lower Body Workout

Check out Sydney & Henry's lower body workout below going through exercises, sets, reps, videos and detailed explanations to help you. 

Sydney & Henry's workout is powered by our LEGACY - Green Melon Pre Workout, and her gym fit of choice is the V1 Butter 7/8 Leggings in Bloom paired with a matching Extended Bra in Bloom. Henry's wearing the Black Team MN Basketball Jersey & a pair of our 5" Basketball Shorts.


A. Single Leg Extensions
3 sets, 15-20 reps

B. Walking Lunges
3 sets, 8 reps (each leg)

C. Squats
4 sets, 8, 8, 5, 5 reps

D. Iso-Lateral Leg Press
3 sets, 10-12 reps (each leg)

Workout Instructions

Single Leg Extension

Single leg extensions are another great way to focus strength training on a particular leg.

Load your desired weight onto a leg extension machine, sit into the seat with your back flat against the bench and your legs bent at a 90 degree angle. Next with a single leg, push out against the pad until your leg is straight, lifting the weight. Squeeze your quads as you reach full-extension, allow the weight to come down and back to your starting position, then continue until you have completed all reps.

Walking Lunges

Walking lunges function as an excellent exercise to target all the major muscle groups of your lower body while improving your balance and core strength.

Holding a dumbbell in each hand, with your arms down by your sides, take a wide step forward, allowing your back heel to lift naturally as you step forward. Bend both knees and lower your back knee toward the floor. Stop just before it touches down, press through your front foot, coming back up and taking a step forward. Repeat as mentioned and complete all reps.


Squats are a compound exercise. Squatting engages many muscles in the lower body and core, including the quadriceps, hamstrings, calves, glutes and lower back.

To perform a squat, firstly set up the barbell to the appropriate height in the squat rack according to your height, the bar should be at shoulder height. Step underneath the barbell and place your hands on both sides of the bar. The barbell should rest on the muscles of your traps across the top of your shoulders, with hands positioned just outside of your shoulders. Unrack the bar, take a couple steps back, posture should be tall, with your feet slightly wider than hip-width apart and a slight bend in your knees. Brace your core and begin the downward movement by bending your hips, knees, and ankles, continue to squat down until your legs are parallel or slightly below parallel to the floor. To begin the upward movement, push your feet into the ground to initiate standing up. Imagine you are tearing the floor apart with your feet as you stand up.

Iso Lateral Leg Press

Isolated, lateral single-leg presses are a great way to focus strength training on one leg at a time.

Sit on the machine with your back and head resting comfortably against the padded support, place one foot on the footplate and in line with your hips. Next, push the platform away from your lower body until you reach full extension then bend your knee and bring the weight back down towards your body. Complete the reps at a slow pace, driving your knee out, focusing on lengthening your hamstrings/glutes as you come down while keeping tension on every rep.

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