This plan targets the glutes, quads, hamstrings, and calves. It uses a combination of bodyweight and equipment-based exercises to create an effective lower-body routine. Perform this workout 2-3 times a week.
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00428
Description: Positioning: Sit on the side of a bench holding a weight plate with both hands. Rest the weight plate on your abdomen. Carefully slide your buttocks off the bench and rest your back against the edge of the bench, just below your shoulder blades. Initial Movement: Raise one leg off the floor while keeping your torso rigid and both hands on the weight plate. Thrust Motion: Exhale and raise the weight plate by extending the hip of your supporting leg. Remember to keep your torso stable. Hold and Squeeze: Hold this position for a count of two and squeeze your glute. Return: Inhale as you lower the weight plate back to the starting position by flexing the hip of your supporting leg. Repetition: Repeat the thrust movement for the prescribed number of repetitions. Switch Legs: Once you complete the reps on one leg, switch to the opposite leg and repeat the exercise.
Average per rep (kg)*: 50.25
Average per rep (lbs)*: 110.78
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.84
Average per rep (lbs)*: 226.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00382
Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
Average per rep (kg)*: 32.01
Average per rep (lbs)*: 70.56
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00348
Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.
Average reps per set*: 22.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.