Welcome to Strong Start 2026 – Lower Body Workout 💪
This is a lower body strength workout for women, designed to build strong glutes, legs, and hip stability using basic gym equipment that most gyms have.

This workout is part of the Strong Start 2026 Program, where we focus on progressive overload, smart exercise selection, and sustainable strength — not burnout.

💪 Workout Overview

Type: Lower Body Strength – Gym
Level: Intermediate–Advanced
Style: Strength training with controlled tempo & holds
Focus: Glutes, hamstrings, quads, hips, lower body stability
Rest: I’ve added short rest on screen, but take 1–3 minutes between sets as needed (pause the video and train at your own pace)

⏱️ This video is around 20 minutes, but allow extra time for setup, transitions, and proper rest.

We’ll be working through intentional lower-body focused exercises, combining unilateral work, tempo control, and strength movements to fully challenge the glutes and legs.

A timer is added for guidance only — always follow the rep counts and cues shown on screen.

If your gym doesn’t have a specific piece of equipment, feel free to modify the exercise, use similar equipment, or skip it if needed.

🔥 Warm-Up

(Designed to activate glutes, hips, and knees before loading)
Cycling – 4 minutes
StairMaster – 4 minutes
Single-Leg Glute Bridge Kick
Static Split Squat Hold
Bench Squat

🍑 Lower Body Workout Exercises

Elevated Reverse Lunge
(I’m using a pair of 5 kg dumbbells)
Barbell Romanian Deadlift
Banded Diagonal Kicks
Hip Thrust with Barbell
Single-Leg Glute Bridge
(Feet and shoulders elevated)

Focus on controlled movement, full range of motion, and strong mind–muscle connection throughout the workout.

🏋️‍♀️ Equipment Used

Bicycle
StairMaster
Bench
Dumbbells (5 kg)
Step Platform
Barbell + weight plates
Booty Band
Kettlebell (10 kg)
5 kg weight plate
A mat

Let's go!!