So far, in my joint-by-joint series, I’ve covered the lower-body joints: feet, ankles, knees, hips, and lower back. It’s a selection of exercises, but now I’ll put them to work.
That’s the premise behind my two-day-a-week program.
Instead of focusing only on building muscle, it trains other qualities you need, like balance, ankle and hip mobility, and core stability.
The program is split into two workouts:
Training A: knee focus
Training B: hip focus
Both days train the entire lower body, but the focus shifts to give each joint and movement pattern the attention it deserves. A strong lower body isn’t only about sexy legs but about how well everything moves from the ground up.
Let’s get started.
What This Lower Body Program Does Well
Muscles make the bones move, yet many workout programs focus on muscles, not joints. This program trains the relationships between the joints and muscles.
It’s not a perfect program, but here is what it does well.
Trains From the Ground Up: It includes more than squats. You will also see calf raises, single-leg work, adductor training, hip-rotation drills, ankle-mobility work, and core exercises.
Uses Multiple Movement Patterns: A lower-body workout should include more than one way of moving. Across the two workouts, you’ll train:
- Squats
- Hinges
- Single-leg strength
- Lateral movement
- Calf strength
- Hip rotation
- Anti-extension (back)
- Anti-rotation (back)
- Anti-lateral flexion (back)
That gives you more of everything you need.
Balances Mobility and Strength: Mobility without strength isn’t useful. The warm-ups help you access the positions you need, and the exercises train you to control and produce force through those positions.
Gives Each Day a Clear Emphasis: Training A focuses more on the knees and quads. Training B shifts the focus to the hips, glutes, and hamstrings. That variety lets you train different qualities while still repeating movements often enough to improve them.
How to Use the Lower Body Split
This program is built around two lower-body training days per week, with enough time to recover and come back ready to go again.
A setup could be:
Monday: Training A
Thursday: Training B
You could do Tuesday and Friday, Wednesday and Saturday, or any schedule that gives you 2 days’ break between workouts. The key is to avoid back-to-back workouts because you’ll get more out of the second session if the first one isn’t lingering in your legs.
For each workout, you’ll perform the 3-move warm-up twice, the first triset 3 times, and the second triset 2 times, with the option of a 3rd. Each exercise will have rep ranges. Rest 90 seconds between exercises and 2-3 minutes between trisets.
For best results, do it for six weeks and track your progress.
Training A Warm-Up & Workout
The goal is to prepare the core, hips, and ankles without turning the warm-up into a workout.
Warm-Up Circuit
1A. Dead Bug 60 seconds
1B. 90/90 Hip Switch 8 reps per side
1C. Half-Kneeling Ankle Dorsiflexion 8 reps per side
Tri-Set 1
1A. Goblet Spanish Squat 10–15 reps
1B. Wall-Supported Single-Leg RDL 6–12 reps per side
1C. Standing Weighted Calf Raise 15–20 reps
Tri-Set 2
2A. Bulgarian Split Squat 6–12 reps per side
2B. Stability Ball Hamstring Curl 12–15 reps
2C. Leg Extension 15–20 reps
Training B Warm-Up & Workout
For Training B, the warm-up shifts toward core stability and hip rotation.
Warm-Up Circuit
1A. Bird Dog 6 reps per side
1B. Half-Kneeling Hip Flexor Stretch with Posterior Pelvic Tilt 30 seconds per side
1C. 90/90 Hip Switch 8 reps per side
Tri-Set 1
1A. Dumbbell Romanian Deadlift 8–15 reps
1B. Cossack Squat 6–8 reps per side
1C. Seated Weighted Calf Raise 20–25 reps
Tri-Set 2
2A. Barbell Hip Thrust 6–12 reps
2B. Suitcase Carry 40 yards per side at 50% of your bodyweight
2C. Pallof Press Hold 15–30 seconds per side
Six-Week Lower Body Progression
Do this program for six weeks, and progress one week at a time as follows.
Week 1: Learn the Movements: Use the lower end of each rep range and choose loads that let you finish every set with good form.
2: Add Reps: Keep the same weight and try to add 1 or 2 reps per set.
3: Add Load: Once you’re in the middle or top of the rep range, increase the resistance by 5 -10 pounds. Keep the load jumps small enough to keep your reps clean.
4: Slow it down: Pick any two exercises in each workout and lower for 3-5 seconds on each rep to increase time under tension.
5: Push Toward the Top of the Rep Range: Try to accumulate more quality reps with the same weight you used in Week 4.
6: Your Strongest Week: Use the heaviest loads you can control while staying inside the rep ranges. Finish most sets with one or two good reps left in the tank.
Wrapping Up
A good lower-body training program isn’t just about the pump and burn. It should build strength and mobility from the ground up, and these two workouts do that.
Training A puts a little more emphasis on the knees and quads. Training B shifts more work toward the hips and hamstrings, while both train the entire lower body through multiple movement patterns.
You don’t need a complicated lower-body program, but one that helps you stay strong enough to keep doing the things you enjoy doing.
Now admire your handy work.
Work With Me
Whether you’re just starting or you’re tired of piecing together random YouTube workouts, my online coaching will help you succeed with:
Customized workouts you can do at home.
Mobility routines to reduce stiffness and move better
Expert guidance and progress tracking that fit your lifestyle
Accountability
Click here to get started today.
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