By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
If you want to build serious lower-body strength and muscle, you need to focus on compound movements that work multiple muscle groups simultaneously. Today, I’m sharing one of my most effective lower-body routines that combines the best barbell and dumbbell exercises to target every muscle in your legs and glutes.
This workout has been tested with hundreds of my clients over the past decade. From beginners looking to build their first foundation of strength to advanced athletes seeking to break through plateaus, this routine delivers results every single time.
The beauty of this programme lies in its simplicity and effectiveness. Five exercises, performed in the optimal 10-12 rep range, targeting your quads, hamstrings, glutes, and calves in a systematic way that promotes both strength and muscle growth.
Why Compound Movements Dominate Lower Body Training
After training people for over 10 years, I’ve learned that compound movements are the foundation of any successful lower-body programme. These exercises work multiple joints and muscle groups simultaneously, giving you more bang for your buck than isolation exercises ever could.
Compound movements like squats and hip thrusts don’t just build muscle; they build functional strength that transfers to real-world activities. Whether you’re carrying shopping up the stairs or playing sport at the weekend, the strength you build from these exercises makes everything easier.
The hormonal response to compound movements is also superior. These exercises stimulate the release of growth hormone and testosterone more effectively than isolation exercises, leading to better muscle growth and fat loss throughout your entire body.
This is exactly why the 12reps app prioritises compound movements in its AI-generated workout plans. The app understands that these exercises provide the foundation for all lower-body development.
The Science Behind 10-12 Reps for Lower Body Training
The 10-12 rep range is particularly effective for lower body training because it allows you to use substantial weights whilst maintaining perfect form throughout each set. Lower body muscles are generally stronger and can handle more volume than upper body muscles, making this rep range ideal.
Research consistently shows that this rep range optimises muscle protein synthesis, the process by which your muscles grow and get stronger. It’s heavy enough to recruit high-threshold motor units but light enough to accumulate significant training volume.
In my experience, the 10-12 rep range also reduces injury risk compared to very heavy, low-rep training. When you’re squatting or lunging, maintaining perfect form is crucial for knee and hip health. This rep range gives you multiple opportunities to practise the movement pattern correctly.
The 12reps app’s focus on this optimal range isn’t coincidental. The app’s AI recognises that consistent training in this range leads to better long-term results than constantly varying between different intensities.
Your Complete Lower Body Workout
This workout targets every major muscle group in your lower body through five carefully selected exercises. Each movement complements the others, creating a balanced programme that builds strength, size, and functional movement patterns.
Workout Table
Exercise | Sets | Reps | Rest (seconds) | Weight Selection |
Barbell Squats | 4 | 10-12 | 120 | 70-80% of 1RM |
Barbell Reverse Lunges | 4 | 10-12 | 90 | 60-70% of 1RM |
Dumbbell RDL | 4 | 10-12 | 90 | 70-80% of 1RM |
Dumbbell Step-ups | 4 | 10-12 | 60 | 60-70% of 1RM |
Barbell Hip Thrusts | 4 | 10-12 | 90 | 70-80% of 1RM |
Note: 1RM = One Rep Maximum. Choose weights that challenge you within the 10-12 rep range whilst maintaining perfect form throughout each set.
Exercise Breakdown and Technique Guide
Barbell Squats
Start your workout with the king of all lower-body exercises. Position the barbell on your upper traps, not your neck. Descend by pushing your hips back and bending your knees, keeping your chest up and core tight. Aim to reach parallel or slightly below, then drive through your heels to return to standing.
Squats work your entire lower body, with primary emphasis on your quadriceps and glutes. They also strengthen your core and improve ankle mobility when performed correctly. This exercise forms the foundation of lower-body strength for virtually every sport and daily activity.
Barbell Reverse Lunges
Step backwards into a lunge position, lowering your back knee towards the ground whilst keeping your front shin vertical. Push through your front heel to return to the starting position. The reverse lunge is safer for your knees than forward lunges and provides excellent glute activation.
This unilateral movement helps correct imbalances between your left and right legs whilst building single-leg strength and stability. The reverse motion also places less stress on your knees compared to forward lunges.
Dumbbell Romanian Deadlifts (RDL)
Hold dumbbells at your sides or in front of your thighs. Hinge at your hips by pushing your bottom back whilst keeping a slight bend in your knees. Lower the weights until you feel a stretch in your hamstrings, then drive your hips forward to return to standing.
The RDL is one of the best exercises for developing your posterior chain, particularly your hamstrings and glutes. It also improves hip mobility and teaches the crucial hip hinge movement pattern that transfers to many daily activities.
Dumbbell Step-ups
Using a bench or box that brings your thigh parallel to the ground when you step up, place one foot completely on the surface. Drive through your heel to step up, bringing your other foot to meet it. Step down with control, leading with the same leg that stepped up first.
Step-ups are excellent for building single-leg strength and power. They closely mimic movements like climbing stairs and getting out of chairs, making them incredibly functional. The unilateral nature also helps identify and correct strength imbalances.
Barbell Hip Thrusts
Sit with your upper back against a bench, barbell across your hips. Plant your feet firmly on the ground and drive through your heels to lift your hips up, squeezing your glutes at the top. Lower with control and repeat.
Hip thrusts are the most effective exercise for building glute strength and size. Strong glutes are crucial for athletic performance, lower back health, and overall posture. This exercise specifically targets the glutes in a way that squats and deadlifts cannot match.
Programming for Maximum Results
The order of these exercises is carefully planned to maximise your performance and results. We start with squats when you’re freshest, as they’re the most technically demanding exercise. The reverse lunges follow whilst your legs are still strong but beginning to fatigue.
The RDL comes next, targeting your posterior chain when your quads are tired from squatting. Step-ups provide unilateral work when you’re moderately fatigued, and hip thrusts finish the workout with focused glute activation.
Perform this workout twice per week with at least 72 hours between sessions. Lower body muscles are large and require more recovery time than upper body muscles. This frequency provides optimal stimulus whilst allowing complete recovery.
Track every workout meticulously. Record the weights used, reps completed, and how each exercise felt. This data becomes invaluable for making intelligent progressions and ensuring consistent improvement.
Why the 12reps App Transforms Your Training
Whilst you can certainly perform this workout independently, the 12reps app takes your training to the next level through intelligent personalisation and automatic progression tracking. The app’s AI creates customised workout plans based on your available equipment, experience level, and specific goals.
What sets the 12reps app apart is its understanding of optimal training principles. The app focuses on the scientifically proven 10-12 rep range, ensuring you’re always training in the most effective zone for muscle growth and strength development.
The app automatically tracks your progress and suggests when to increase weights or reps based on your performance data. This intelligent progression system eliminates guesswork and ensures you never plateau or waste time with ineffective workouts.
For just £9.99 per month, you get access to an AI personal trainer that adapts to your needs, tracks your progress, and ensures every workout moves you closer to your goals. The app’s exercise library includes detailed form instructions and video demonstrations for every movement.
Common Mistakes That Limit Results
The biggest mistake I see is using weights that are too heavy, leading to poor form and increased injury risk. Remember, the goal is to challenge your muscles within the 10-12 rep range whilst maintaining perfect technique throughout each set.
Another common error is neglecting the eccentric (lowering) portion of each exercise. This phase is crucial for muscle development and should be controlled and deliberate. Take 2-3 seconds to lower the weight on each rep.
Don’t rush between exercises. The rest periods in this programme are designed to allow adequate recovery whilst maintaining workout intensity. Cutting rest short will compromise your performance on subsequent sets.
Your Path to Lower Body Strength
This lower body workout represents everything I believe about effective training: compound movements, optimal rep ranges, and systematic progression. By focusing on these fundamental exercises performed consistently over time, you’ll build impressive lower-body strength and muscle.
The combination of bilateral and unilateral movements ensures balanced development, whilst the mix of quad-dominant and hip-dominant exercises targets every muscle in your lower body. This comprehensive approach prevents imbalances and builds functional strength.
Whether you’re training for sport, general fitness, or simply want to feel stronger in daily life, this workout will help you achieve your goals. The key is consistency and progressive overload over months and years, not weeks.
Ready to transform your lower body training? Download the 12reps app today and discover how AI-powered personalisation can optimise your workouts. With expert-designed programmes, intelligent progression tracking, and comprehensive exercise guidance, the 12reps app ensures every session moves you closer to your strongest self.
Your most powerful lower body is waiting. Start building it today.
