Lower Body Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
Lower Body
Legs
1.Squat, goblet squat, or leg press
Rest 2–3 min
4 × 6–10
2.Romanian deadlift
Rest 2 min
3 × 8–10
3.Split squat or lunge
Each leg
3 × 8–10
4.Leg curl
3 × 10–12
5.Calf raise
3 × 12–15
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TL;DR
Pick a squat pattern, a hinge, a single-leg move, then hamstrings and calves. Rest 2–3 minutes on the first two lifts. Legs need recovery more than extra isolation.
Key takeaways
- Squat + hinge is the backbone.
- Single-leg work finds gaps bilateral lifts hide.
If squats bother your knees
Use a leg press or goblet squat to a box you control. Do not copy a depth you cannot own. This is training, not a test.
FAQ
Is this the same as leg day?
Same idea. This page targets the search “lower body workout.” The lifts overlap the practical leg day guide on purpose so either one can import.