Ultimate Lower Body Workout for Muscle Growth: Quads, Hamstrings, Glutes, Calves, and Core

Looking to build a stronger, more defined lower body? This complete lower body workout is designed to target all the major muscles in your legs and glutes, while also including core training to improve overall stability and aesthetics. Whether you’re training for hypertrophy or simply want to upgrade your leg day, this workout provides both structure and science-backed intensity to help you grow.

Let’s dive into the workout plan, which includes a strategic warm-up, five heavy-hitting lower-body exercises, and a powerful finisher for your abs.

Warm-Up: Prime Your Body for Lifting

Before touching a weight, it’s essential to get your body moving and joints lubricated. Start with 5–10 minutes of light cardio on a treadmill, stair climber, or stationary bike. After that, perform dynamic stretches focusing on your hips, hamstrings, and knees. Exercises like leg swings, walking lunges, and hip openers will help activate the muscles and prepare you for heavy loads.

1. Foundational Lift: Conventional or Trap Bar Deadlift

Start your session with one high-effort set of conventional or trap bar deadlifts. This movement primarily targets your hamstrings, glutes, and spinal erectors, while engaging your core and upper back.

• Set/Rep Range: 1 working set of 5 reps (after progressive warm-up sets)
• Intensity: Leave 1–2 reps in reserve (RIR) to avoid over-fatiguing early

Coach’s Tip: Want to focus more on your glutes and quads? Try a trap bar deadlift or a hip thrust variation. Bulgarian split squats with a forward lean can also be used if you prefer a unilateral option.

If your goal is to get stronger in the deadlift, consider using linear periodization: reduce reps weekly while increasing weight. For example, Week 1 is 5 reps, Week 2 is 4, and so on—ending with a heavy single in Week 5 and a deload in Week 6. For hypertrophy-focused lifters, stick to 5 reps weekly while refining form and adding load gradually.

2. Romanian or Stiff-Leg Deadlifts: Stretch-Based Strength

After your heavy set, reduce the load and transition into two sets of stiff-leg or Romanian deadlifts. These emphasize the hamstrings and glutes through a deep hip hinge, creating a high-tension stretch.

• Set/Rep Range: 2 sets of 8 reps
• Intensity: Moderate—avoid going to complete failure
• Form Tip: Keep hips high and knees slightly bent. Think “push your hips back” rather than “lower the bar.”

Use approximately 50–60% of your top deadlift weight here to maintain control and proper form. This movement is ideal for building the posterior chain while minimizing systemic fatigue.

3. Quad Dominator: High-Volume Leg Press

Now that your posterior chain is lit up, it’s time to focus on your quads. The leg press allows you to load the quads heavily without putting undue strain on your lower back.

• Set/Rep Range: 4 sets of 10–12 reps
• Form Tip: Use a shoulder-width stance and lower the sled deeply without letting your back round.

Avoid locking out at the top of each rep. Keeping a slight bend in your knees maintains constant tension, which enhances muscle activation. Rest no more than 2 minutes between sets to stay focused and efficient.

4. Hamstring Isolation: Glute-Ham Raises or Nordic Curls

Now that you’ve targeted the glutes and quads, it’s time to isolate your hamstrings further. Glute-ham raises are among the most effective bodyweight movements for this.

• Set/Rep Range: 3 sets of 8–10 reps
• Variation Options:
  • Glute-ham raise machine with counterbalance
  • Nordic hamstring curls (secured under a pad or with a partner)
  • Use a resistance band or stick for assistance if needed

Form Tip: Cut the top of the range if you feel the hamstrings disengage. Focus on the eccentric (lowering) phase for maximum stimulus.

If a machine isn’t available, using a barbell to anchor your feet on a lat pulldown bench works well. Control the movement, and don’t be afraid to modify as you develop strength.

5. Isolation for the Quads: Eccentric-Focused Leg Extensions

To finish targeting the quads, particularly the rectus femoris (the only quad head that crosses both the hip and knee joints), we’ll use slow, controlled leg extensions.

• Set/Rep Range: 3 sets of 8–10 reps
• Tempo: 3-second negative (eccentric) on each rep

Slowing down the lowering phase amplifies muscle damage and time under tension—two critical factors for hypertrophy. Plus, using lighter weights for controlled eccentrics helps reduce joint stress while maximizing quad engagement.

6. Calf Training: Seated Calf Raises (Optional But Valuable)

For lower leg development, it’s important to train both the gastrocnemius (larger outer calf) and soleus (deeper muscle beneath it). The seated calf raise specifically targets the soleus due to the bent-knee position.

• Set/Rep Range: 4 sets of 15–20 reps

Recent studies suggest the soleus may not grow as easily as the gastroc and may be less responsive to training volume. However, including both seated and standing variations ensures well-rounded development. If you only have access to one machine, prioritize standing calf raises, which hit both muscles more effectively.

7. Core Finisher: Hanging or Roman Chair Leg Raises

Wrap up the session by hitting the lower abs. A good set of leg raises from a Roman chair or hanging from a bar can do the trick.

• Set/Rep Range: 3 sets of 10–20 reps
• Focus: Controlled form and ab contraction—not just swinging your legs

If you struggle with straight-leg raises, start with bent knees and progress over time. If you find 20 reps too easy, slow down the lowering phase to increase difficulty. The key is quality over quantity.

Final Thoughts

This workout is built around smart exercise sequencing, evidence-based programming, and focused muscle targeting. By starting with a heavy compound lift and then moving through volume-based work for each muscle group, you ensure balanced development across your entire lower body.

Remember, the best training program is one you can execute with proper intensity and recovery. Stick with this plan for 4–6 weeks, and aim to progress either by increasing weights, reps, or improving execution each session.