By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer
As a strength and recovery specialist with over a decade of experience, I’ve seen firsthand what it takes to build a truly strong, resilient body. The foundation of that strength doesn’t come from beach muscles like the chest and biceps; it’s forged in your legs and core. A powerful lower body and a stable core are the engine for almost every athletic movement and are crucial for a healthy, pain-free life.
But building that foundation doesn’t mean you have to be locked into one style of training. The most intelligent and effective programs are often hybrids, blending the best of different training modalities. That’s why I want to share my personal go-to workout for legs and core, a powerful session that combines the targeted precision of machines, the functional strength-building of dumbbells, and the unique core-shredding challenge of TRX suspension training.
This isn’t just a workout; it’s a complete system for developing lower-body power and core stability. I’ll explain why this multi-tool approach is so effective for both beginners and seasoned lifters and show you how you can perform this exact routine whether you’re at a fully stocked gym, a hotel gym on holiday, or at home with the right equipment. To ensure you’re making consistent progress, we’ll use the 12Reps app to track every single detail for free.
The Power of a Hybrid Approach
Why use machines, dumbbells, and a TRX? Each tool offers a unique benefit. By combining them, we create a synergistic effect that accelerates results.
Machines for Isolation and Safety: For beginners, machines like the leg extension and glute abductor are fantastic. They provide a fixed movement path, which offers stability and reduces the risk of incorrect form. This allows you to safely isolate and strengthen specific muscles, in this case, your quads and glutes, building a solid base of muscle mass and strength before moving on to more complex movements.
Dumbbells for Functional Strength: Dumbbells are the cornerstone of versatile strength training. Exercises like Reverse Lunges and Romanian Deadlifts (RDLs) force each side of your body to work independently, highlighting and correcting strength imbalances. They engage more stabilising muscles than machines, building functional, real-world strength that translates to activities outside the gym.
TRX for Unmatched Core Stability: This is where we elevate the workout. The TRX suspension trainer introduces an element of instability to every exercise. Your body has to fight to control the movement, forcing your core to engage on a deep, reflexive level. Research has consistently shown that suspension training is incredibly effective for improving core strength, balance, and stability [1]. A study from the International Journal of Exercise Science found that a 6-week TRX program was sufficient to significantly enhance these qualities [1].
When you put these three tools together, you get a workout that builds muscle, increases raw strength, improves balance, and forges a core of steel. It’s the most efficient way to train your lower body.
The Ultimate Hybrid Leg & Core Workout
Exercise | Sets | Reps | Rest Period |
Leg Extension | 4 | 12 | 60 seconds |
Glute Abductor Machine or Mini Band Crawl | 4 | 12 | 60 seconds |
TRX Pike | 4 | 12 | 60 seconds |
Dumbbell Reverse Lunges | 4 | 16 (8 per leg) | 60 seconds |
TRX Knee Tucks | 4 | 10 | 60 seconds |
Dumbbell RDL | 4 | 12 | 60 seconds |
Mountain Climbers | 4 | 20 seconds | 60 seconds |
Dumbbell Glute Bridge | 4 | 15 | 60 seconds |
Exercise Instructions
Leg Extension
Sit on the machine with your legs under the pad. Extend your legs to lift the weight until they are straight. Squeeze your quads at the top, then lower with control.
Glute Abductor Machine or Mini Band Crawl
Machine: Sit and place your outer thighs against the pads. Push your legs apart against the resistance. Band: Place a mini band around your ankles. In a squat position, take slow, controlled steps sideways.
TRX Pike
Start in a plank position with your feet in the TRX stirrups. Keeping your legs straight, use your core to lift your hips high towards the ceiling into an inverted ‘V’ shape. Slowly lower back down.
Dumbbell Reverse Lunges
Hold a dumbbell in each hand. Step one foot straight back, lowering your hips until both knees are bent at a 90-degree angle. Push off the back foot to return to the start and alternate legs.
TRX Knee Tucks
From a plank position with your feet in the TRX stirrups, keep your back flat and pull both knees in towards your chest using your lower abs. Extend back to the start with control.
Dumbbell RDL
Hold dumbbells in front of your thighs. With a slight knee bend, hinge at your hips, pushing your glutes back and keeping your back straight. Lower the weights until you feel a stretch in your hamstrings, then return to the start.
Mountain Climbers
In a high plank position, drive one knee to your chest, then quickly switch, alternating in a continuous running motion. Keep your core tight and hips low.
Dumbbell Glute Bridge
Lie on your back with your knees bent. Place a dumbbell across your hips. Drive through your heels and squeeze your glutes to lift your hips towards the ceiling. Lower back down with control.
Your Blueprint for a Stronger Lower Body
This isn’t just a random list of exercises. It’s a comprehensive blueprint for building a functionally strong and aesthetically developed lower body and core. The combination of machine isolation, free weight compound movements, and suspension training ensures you’re targeting your muscles from every angle, leading to balanced and complete development. Research sponsored by the American Council on Exercise (ACE) has even shown that this kind of consistent training can lead to significant improvements in muscular strength, body composition, and cardiovascular health [2].
Stop guessing waboutyour training. Start building with a proven planand s This workout provides the structure; all you need to bring is the commitment. Download the 12Reps app for free today, log this session, and take the first real step towards building the powerful foundation you deserve.
References
[1] Pierle, C., McDaniel, A. T., Schroeder, L. H., Heijnen, M. J. H., & Tseh, W. (2022). Efficacy of a 6-Week Suspension Training Exercise Program on Fitness Components in Older Adults. International Journal of Exercise Science, 15(3), 1168–1178. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9362890/
[2] ACE Sponsored Research. (2017). Investigating the Acute and Chronic Health Benefits of TRX® Suspension Training®. ACE Fitness. Retrieved from https://www.acefitness.org/continuing-education/certified/research-special-issue-2017/6306/ace-sponsored-research-investigating-the-acute-and-chronic-health-benefits-of-trx-suspension-training/
