Tess Lower Body Workout

Ensure you warm up adequately before starting the workout, and cool down properly afterward. This lower body workout is designed to target key muscle groups, promoting both strength and hypertrophy. The workout incorporates a mix of free weight and machine exercises, providing versatility and accommodating different fitness levels.

Workout Instructions


Belt Squat

3 sets, 8-12 reps


- Maintain a neutral spine throughout the movement.

- Initiate the movement by pushing your hips back, similar to the setup for a conventional squat.

- Squeeze your glutes at the top of the movement.


Straight Leg Barbell Deadlift 

4 sets, 6-10 reps


- Lower the barbell by bending at the hips, maintaining a slight bend in the knees.

- Keep the movement controlled and avoid bouncing the barbell off the ground.

- Focus on using your hamstrings and glutes to lift the weight.


Bulgarian Split Squat 

4 sets, 6 each side


- The back knee should point straight down toward the ground, not inward or outward.

- Aim for a full range of motion, lowering yourself until the back knee is close to the ground.

- Avoid leaning excessively forward or backward.


Machine Lying Leg Curl

4 sets, 6-10 reps


- Aim to lift the ankle pad toward your glutes by contracting your hamstrings.

- Ensure your lower back remains straight, and avoid excessive arching or rounding.

- Aim for a full range of motion, allowing your legs to fully extend at the bottom and curl up toward your glutes.


Machine Seated Leg Extension

3 sets, 12-15 reps


- Fully extend your legs without locking your knees.

- Maintain control throughout the descent.

- Aim for a full range of motion, allowing your legs to fully extend without hyperextending the knee joint.