# Lower Body Hypertrophy

Build strong legs and glutes with this beginner-friendly lower body session! You'll work through squats and deadlifts with higher reps to spark muscle growth, finishing with targeted accessories to round out your lower body.

## Warm-Up

- 1 × 30s Leg Swing _(Each leg, forward and back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Slow and controlled)_
- 1 × 12 Glute Bridge _(Squeeze at the top)_

## Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell _(Drive knees out, chest tall)_
- 3 × 8 Deadlift (Romanian) - Barbell _(Hinge at hips, soft knee bend)_
- 3 × 10 Reverse Lunge - Dumbbell _(Each leg)_
- 3 × 10 Step-Up - Dumbbell _(Each leg, use a sturdy bench)_
- 3 × 12 Sumo Squat - Dumbbell _(Wide stance, toes out)_
- 3 × 12 Calf Raise _(Pause at top and bottom)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Seated Hamstring Stretch _(Each leg)_
- 1 × 30s Pigeon Pose _(Each side)_
- 1 × 40s Quadriceps Foam Rolling _(Slow passes, pause on tight spots)_
- 1 × 40s Hamstring Foam Rolling - Foam Roll _(Cross one ankle over the other to increase pressure)_