If You Want to Work Out Four Days a Week: Lower-Body Routine 2
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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!
Four-time-a-weekers, you’ve made it to your final workout! Believe us, it’s a good one, so we know you’ll be excited to repeat it for the next six weeks.
Your fourth workout of the week is your second lower-body day, with a little targeted core work thrown in at the end. Again, this will follow in line with the programming of your prior routines, just with different exercises and focus. For instance, your main move—the one you go heaviest on, with the lowest reps and highest rest—is the barbell split squat (which, again, you can totally do with dumbbells if you’d prefer). This move hammers the front side of your lower body, particularly your quads, which makes it a great follow-up to your earlier leg day, which emphasized the deadlift—a real back-of-the-body burner.
You’ll follow up your biggest lift with a three-exercise circuit that’ll further strengthen your entire lower body: The single-leg deadlift targets your hamstrings and glutes, the goblet squat smokes your quads, and the lateral lunge zeros in on your inner and outer thighs. Finally, you’ll end with a superset of two core exercises to give some extra TLC to your abs—just remember, whenever you lift heavy, your abs are firing too, even if you’re not doing a traditional “core exercise.”
Take a look at the equipment you need and the full instructions below, then get ready to close out your program strong!
The Workout
What you need: Dumbbells (or a barbell if you prefer). You may also want an exercise mat for comfort.
Exercises
Straight Set:
- Barbell Split Squat
Circuit:
- Single-Leg Deadlift
- Goblet Squat
- Lateral Lunge
Superset:
- Tabletop Toe Tap
- Plank Hip Dip
Directions
- For Straight Set, complete 5 to 8 reps. Rest for 2 to 3 minutes. Complete 4 sets total.
- For Circuit, 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 going to the third exercise. Rest for 60 to 90 seconds after all three are done, and then repeat from the top. Complete this circuit 3 times total.
- For the Superset 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 ThompsonBarbell Split Squat
- With your feet underneath your shoulders and a dumbbell in each hand at your sides, step your one foot forward as if you were doing a forward lunge; keep your heel firmly planted. This is the starting position. (Alternatively, you can do this with a barbell placed across your upper back as pictured.)
- Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your forward quad should be parallel to the floor. Your butt and core should be engaged.
- Push through your planted foot to return to the starting position. This is 1 rep.
- Complete all your reps on one side. Then switch sides and repeat.
This single-leg move hits your quads and glutes; use a barbell or dumbbells, whichever you prefer.
Katie ThompsonSingle-Leg Deadlift
- Stand with your feet together, holding a dumbbell in each hand in front of your legs. This is the starting position.
- Shift your weight to your left leg, and while keeping a slight bend in your left knee, raise your right leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
- Keep your back flat. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground. (If your hamstrings are tight, you may not be able to lift your leg as high.)
- Keeping your core tight, push through your left heel to stand up straight and pull the weight back up to the starting position. Bring your right leg back down to meet your left, but try to keep the majority of the weight on your left foot.
- Pause there and squeeze your butt. That’s 1 rep. Complete all your reps on one side, then switch sides.
The single-leg deadlift hits your hamstrings and glutes and also fires up your sidebutt, which has to work to keep you from tipping over. If balance is a problem, hold a weight in one hand and use the other to lightly touch a wall.
Katie ThompsonGoblet Squat
- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a dumbbell with both hands in front of you so it hangs vertically.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Drive through your heels to stand and squeeze your glutes at the top. This is 1 rep.
This move hits your quads and glutes; holding the weight in front of you also challenges your core.
Katie ThompsonLateral Lunge
- Stand with your feet together and hands either on your hips or clasped at chest height. You can do it with just your bodyweight or holding a dumbbell for more of a challenge.
- Take a big step out to the left with one foot. Hinge forward at the hips, push your butt back, and bend your knee to lower into a lunge.
- Pause for a second, and then push off your foot to return to the starting position. This is 1 rep. Complete all your reps on one side, then switch to the other side.
This move has you working in the frontal plane of motion, which prepares your body for the changing directions often present in everyday life.
Katie ThompsonTabletop Toe Tap
- Lie on your back with your knees stacked above your hips and your shins in a straight horizontal line. Rest your hands at your sides. Brace your core and make sure your lower back lies flat against the mat.
- Keeping your knees bent, slowly bring one foot down to tap the floor. Return the motion to bring both legs together. Repeat on the other side. This is 1 rep.
This move works your obliques and your deep core muscles. The slower you tap down, the harder it’ll feel.
Katie ThompsonPlank Hip Dip
- Start in a forearm plank position with your elbows directly under your shoulders, your shoulders pressed down away from your ears, your core engaged, your hips level, and your legs straight.
- Gently tip your left hip to the left, bringing it toward the floor. Your hip does not actually need to touch the floor.
- Now repeat the movement on the other side, tipping your right hip to the right.
- Continue to alternate sides, allowing your hips to arch slightly in the middle as you transition from side to side. Keep your core engaged throughout.
You’ll hit your obliques in the dynamic plank variation.
Demoing the moves above are Lauren Leavell (GIFs 1 and 5), a NASM-certified personal trainer and founder of Leavell Up Fitness; Winnie Yu (GIFs 2 and 6), a doctor of physical therapy, certified strength and conditioning specialist, and running specialist; Chad Ryan (GIF 3), a personal trainer, group fitness instructor and life coach; and Francine Delgado-Lugo (GIF 4), a strength coach and co-founder of Form Fitness Brooklyn
Lauren Leavell wears: Top and leggings by Beyond Yoga; shoes by Reebok; and socks by Alo. Winnie Yu wears: Bra by Aritzia; leggings and socks by Alo; and shoes by Vivobarefoot. 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.
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.
