Bodyweight Strength Basics

Lower

This is the Lower workout from the Bodyweight Strength Basics plan. It trains Quads, Glutes and Calves across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Jump Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Jump Squat	4 × 6
Hip Thrust	4 × 6
Walking Lunge	4 × 6
Calf Raise	3 × 10
Lateral Step Up	4 × 6

Other workouts in this plan

UpperLowerFull Body