Sydney & Henry's Lower Body Workout

Sydney and Henry are back with a lower body workout. Check out the full workout below including exercises, sets, reps, and detailed explanations!

Workout Instructions


Leg Extensions   

2 sets, 15 reps


- Adjust the leg extension machine to fit your body.

- Engage your core for stability.

- Extend your legs by straightening your knees against the resistance of the machine. Slowly lower the weight back down.


Leg Curls   

4 sets, 10 - 12 reps


- Adjust the leg curl machine to fit your body

- Engage your core for stability.

- Bend your knees to curl your legs towards your glutes, focusing on contracting your hamstrings. Slowly lower your legs back down.


Hip Thrusts   

2 sets, 15 reps, increase weight 2 sets, 10 reps 


- Sit on the ground with your back against a bench or step.

- Place a barbell or resistance band across your hips.

- Press through your heels to lift your hips off the ground, squeezing your glutes. Lower your hips back down.



4 sets, 12 reps


- Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs.

- Hinge at the hips by pushing them back while maintaining a slight bend in the knees.

- Lower the weight down towards your shins, feeling the stretch in your hamstrings. Drive through your heels and engage your glutes and hamstrings to stand back up. Remember to maintain a neutral spine and control the movement throughout


Bulgarian Split Squats 

3 sets, 15 reps each side 


- Stand with one foot in front of a bench or step.

- Lower your body by bending your front knee and keeping your back leg elevated.

- Drive through your front foot to return to the starting position.