If You Want to Work Out Four Days a Week: Lower-Body Routine 1
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The workout below is for 6 Weeks to Stronger, SELF’s new six-week workout plan geared toward building serious strength. Check out the full program right here for the rest of your workouts and more important info!
For your second workout of the week, we’re going to move away from an upper-body focus and instead show your lower-body some love.
Your main move (and another straight set) for Workout 2 will be the Romanian deadlift, a lower-body classic that hits your hamstrings and glutes. It’s also a great one to go heavy with—whether you’re using a barbell or a pair of dumbbells—and the lower rep range we’ve programmed really allows you to go big. And thanks to the longer rest period, your muscles will be ready to do it all again for the rest of your sets. (For more general info about the program, take a look at our primer here.)
Then you’ll be on to a superset filled with more leg-specific moves: The reverse lunge, which primarily works your quads, and the glute bridge, which, as its name suggests, hits your glutes most of all. Even though you’ll be alternating between exercises here, your muscles won’t get too fatigued, because one primarily works the front of your lower body and the other your backside.
You’ll end your first leg day with two exercises that hit the smaller parts of your glutes—your hip abductors, which make up your side-butt. Strong hip abductors help stabilize you when running, which can help ward off injury, and they can also assist you with your big compound lifts.
Ready to get started? Take a look at the complete directions below and get (dead)lifting!
The Workout
What you need: Dumbbells (or a barbell if you prefer). You may also want an exercise mat for comfort.
Exercises
Straight Set:
- Romanian Deadlift
Superset 1:
- Reverse Lunge
- Glute Bridge
Superset 2:
- Step Down
- Standing Fire Hydrant
Directions
- For Straight Set, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Superset 1, complete 8 to 12 reps of the first exercise; rest for 60 to 90 seconds before going on to the second exercise. Rest for 60 to 90 seconds before repeating from the top. Complete this superset 3 times total.
- For Superset 2 complete 12 to 15 reps of the first exercise. Rest for 30 to 60 seconds before going on to the second exercise. Rest 30 to 60 seconds, and then repeat from the top. Complete this superset 3 times total.
Katie ThompsonRomanian Deadlift
- Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand at your thighs. Alternatively, you can use a barbell; use an overhand grip and hold it with your hands shoulder-width apart (your hands should be slightly outside of your legs).
- Hinge at your hips, bending slightly at your knees. Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor, and the weight should reach your shins.
- Keeping your core tight, push through your heels to stand up straight. Keep the weight close to your shins as you pull.
- Pause at the top and squeeze your butt. This is 1 rep.
You can do this exercise—which targets your hamstrings and glutes—with a pair of dumbbells or a barbell.
Katie ThompsonReverse Lunge
- Stand with your feet about shoulder-width apart and engage your core. Hold a pair of dumbbells at your sides, racked on your shoulders, or place a barbell on your upper back.
- Step backward with one foot, landing on the ball of your foot and keeping your heel off the floor.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out).
- Push through the heel of your planted foot to return to the starting position. This is 1 rep. Complete all your reps then do it again on the other side.
This exercise, which works one side at a time, helps build balanced strength while working your quads and glutes. Use a pair of dumbbells or a barbell.
Katie ThompsonGlute Bridge
- Lie on your back with your knees bent and feet flat on the floor. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Hold one dumbbell (or a pair of dumbbells) on your lap, or place a barbell across your lap.
- Push through your heels to lift your hips up while squeezing your glutes. Try to create one straight diagonal line from your shoulders to your knees.
- Pause for 1 to 2 seconds, then slowly lower back down to the floor. This is 1 rep.
The glute bridge really hammers your gluteus maximus, or the biggest muscle in your butt. Use dumbbells or a barbell for this; you might want to put a pad on your lap if the weights are digging in too much.
Katie ThompsonStep Down
- Stand with one foot firmly planted on a sturdy step or box. This is starting position.
- Bend the knee of your planted foot to slowly lower your other foot toward the floor. Make sure to keep your hips steady and level.
- Lightly tap the heel of your foot on the floor. (If your step or box is higher, you may not be able to tap the floor—that’s okay!)
- Push up through the heel of the planted foot to return to starting position. This is 1 rep.
- Complete all your reps on one side, then switch sides.
The step-down fires up lots of lower-body muscles while also helping support and stabilize your knee.
Katie ThompsonStanding Fire Hydrant
- Wrap a mini-band just above your knees. (You can also do this with just your bodyweight if you prefer.) Stand with your feet hip width apart with a slight bend in your knees, and place your hands on your hips.
- With your knee bent, lift your one leg to the side. Keep your core engaged so your body does not rotate open with your knee lifted.
- Lower to the starting position. That’s 1 rep.
- Complete all your reps on one side, then switch sides.
This standing version works your glutes just like the OG on the mat does; plus you’ll get an added balance bonus. If you don’t have a mini-band, you can do it with just your bodyweight.
Demoing the moves above are Chad Ryan (GIF 1), a personal trainer, group fitness instructor and life coach; Francine Delgado-Lugo (GIFs 2, 4, and 4), a strength coach and co-founder of Form Fitness Brooklyn; and Winnie Yu (GIF 3), a doctor of physical therapy, certified strength and conditioning specialist, and running specialist.
Chad Ryan wears: Top by On Running; shorts by Reebok; and shoes and socks by Alo. Francine Delgado-Lugs wears: Top by Aritzia; pants by Yitty; and shoes by Alo. Winnie Yu wears: Bra by Aritzia; leggings and socks by Alo; and shoes by Vivobarefoot.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
