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Your Next Lower Body Day: Trainer-Approved!

Before you jump into ANY workout, make sure you’ve got your water bottle on deck, some food in your belly, and get ready to WARM UP! Here’s one of our favorite warm-up routines, make sure these are all dynamic movements, not static stretches:

  • Banded Side-to-Side walk
  • 90-90’s (hip openers)
  • Leg swings
  • Body weight squats

If you need a longer warmup, let us know, we’ll drop a more extensive warm-up routine. For now, let’s jump into the real deal:

Deadlifts or Dumbbell Romanian Deadlifts (RDLs): 

3 SETS OF 8-10 REPS | First things first, we gotta hit a compound lift! Deadlifts are a great compound exercise that engages multiple muscle groups, including the hamstrings, glutes, lower back, and core. If you’re not quite comfortable with a barbell, head over to the dumbbell section and do RDLs instead!

Hip Thrusts Superset with Roman Chair Glue-Focused Hyperextensions: 

2 SETS OF 10-12 REPS EACH EXERCISE | Hip thrusts are a great exercise to target & activate the glutes! Adding a superset with Glute-Focused Roman Chair Hyperextensions REALLY helps you feel the burn! 

*PRO TIP: Make sure to round your upper back and keep your chin tucked on roman chairs to target your glutes rather than your back!*

Lying Hamstring Curl

3 SETS OF 8-10 REPS | Let’s give those glutes a break and work on growing them hammies! Head over to the hamstring curl machine and get to WORK!

Goblet Squats:

3 SETS OF 12 REPS | Goblet squats are a fantastic way to work your quads, hamstrings, and glutes while also promoting core stability. Holding a dumbbell or kettlebell close to your chest during the squat movement helps to maintain an upright posture and allows for better activation of the lower body muscles. 

*PRO TIP: For a more quad-focused squat, elevate your heels with a plate or wedge and bring your feet into a narrower stance!*

Hip Abductor Double Dropset:

2 SETS OF 20+ REPS : 10 REPS AT WORKING WEIGHT, THEN CUT WEIGHT IN HALF AND REP UNTIL FAILURE | This one is going to burnnnnn! The hip abductors, the muscles on the sides of your glutes, are often neglected, but not today! A dropset only means that you’re going to perform the exercise at a moderate to high weight and then immediately reducing the weight & continue the set until failure. Your glutes will thank you!

If you have any lick of energy left, here’s an optional isolation movement:


3 SETS OF 12-15 REPS | Accessory time! The glute kickback is an exercise that works all three gluteal muscles (gluteus maximus, gluteus medius, and gluteus minimus), so it’s a no-brainer to add to your next booty day…You’re welcome. 😎





If you try this workout, tag us in your post-workout selfie on IG! @ampedfitness[location]. We can’t wait to see what you think…🥵

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