Simple "Get Strong" Lower Body Workout

I see a lot of overcomplicated lower body workouts.  Often its best to K.I.S.S.  I’ll keep this strength training workout simple, as well as this post!

Here is a sample muscle building workout that is extremely effective!  Start to finish this should only take 1 hour AT MOST.  Get it done and get out.


Get Strong!  Lower Body  Workout.

Warm Up

  • Dynamic Stretching – 5 minutes
  • Foam  Rolling – 5 minutes

1. Full Free Squat (get low!) – 4 x 3, 2 x 2 – Drop off set of 15 (approx 40-50% 1RM)
2.  Bulgarian Split Squats w/ added ROM – 4 x 10 – Put your front foot up on a few plates.  Also, just because it is 10 reps, don’t be a sissy!
3.  Glute Ham Raises - 3 x 12, 10, 8 - If you have no GHR, replace it with another posterior chain exercise.
4.  Shovel Deadlifts – 4 x 5 each side.   Great way to finish off with some core bracing and incorporating the lower body.


Work on your bracing and breathing with every rep.  Make sure to maintain proper form and enjoy getting strong! 

Remember, you can have the best program in the world, but its worthless unless you execute it and work hard!

- Joe Hashey, CSCS -


Synergy Facebook Comments


  • John Cortese

    Reply Reply August 27, 2009

    I agree! People try to get way too fancy especially with lower body training. I conform to the KISS principle with my own training as well with the athletes and clients I work with. In fact on Tuesday, “all I did” was deadlift , hanging knee raises, and forward/backward sled drags.. Needless to say, my body is SCREAMING at me haha.

    Nice post, Joe!

  • Chris Smith

    Reply Reply August 27, 2009

    Nice workout! Gotta love those full squats.

  • JR

    Reply Reply August 27, 2009

    Great workout Joe! Those shovels are HARD!

  • Phil M

    Reply Reply August 27, 2009

    Great post Joe. I have meant to mention to you for a while that I found the pdf you made available on squatting technique a while back very helpful. It has certainly improved my form. On a related note, I wondered if there are any key points you think should be kept in mind when doing Zercher squats (apologies if you have posted something on this before)? I love this exercise, particularly because of the added core activation but am conscious that I have not read much on form for this particular movement. Cheers.

    • Thanks for the comments JR, Chris and John!

      Phil, Im glad you found that useful, I should add that to the newsletter bonus page, I forgot all about it!

      As for Zerchers, I haven’t written anything up yet. I will add it to my schedule and get something up in the next few weeks for you and post it on the site. I will say I am a big fan of Zercher’s from the rack (set the spotter bars low and start there). It is a good progression to start setting up in the hole, bracing, getting the right angles and then lifting up. A little easier IMO than starting from standing and going through the complete motion.


  • John Cortese

    Reply Reply August 28, 2009

    Forgot to mention those shovel deadlifts look HARD! Gonna try those out today I think.

  • LISA

    Reply Reply September 2, 2009

    Hey Joe can you post or forward me that squatting PDF…not sure if I had the pleasure of reading it!



  • Phil M

    Reply Reply September 6, 2009

    Thanks for the response, Joe, and I will really look forward to that post. I will give Zerchers a try from a rack. I have actually tried doing them recently by lifting the bar off a bench press rack, stepping back a foot or so, and then using the bench itself to perform a sort of Zercher box squat (if that makes sense)!

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