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Workout Routine for
Lower Body using a Barbell

The workout routine below will help you target the muscles located in your lower body. In order to go through the various exercises listed you'll need to have access to a barbell and a flat bench, whether these are available at your commercial gym or at your home gym.

This 1-Day exercise program contains 5 weight training exercises and will allow you to target the muscles located in your abdominals and legs, i.e. your quadriceps, inner thighs, buttocks, hamstrings and calves.

Muscles Targeted by Workout Routine for the Lower Body

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Workout Routine

Thighs #1 | Squat
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Thighs #2 | Step Up
3
Sets
10
Reps
  • Buttocks
  • Quadriceps
Thighs #3 | Hack Squat - Wide-Stance
3
Sets
10
Reps
  • Inner Thigh
  • Buttocks
  • Quadriceps
Thighs #4 | Hip Abduction
3
Sets
10
Reps
  • Hips
Thighs #5 | Hip Extension
3
Sets
10
Reps
  • Hamstrings
  • Buttocks

Additional Notes

The combination of 3 sets and 10 reps will provide you with a good balance between muscle power, strength and endurance, which are oftentimes desirable for the muscles located in your lower body.

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