Intermediate Lower Body Workout: Build Strength From the Ground Up
This session is built for you if you've been training consistently for at least six months and are comfortable with barbell movements and compound lifts. It targets the quads, hamstrings, glutes, and hips through a full range of motion — helping you build the lower-body strength and power that carries over to everything else you do. If you want legs that feel as capable as they look, this is your session.
What the research says
Two areas of research are relevant to how we've built this workout. First, the structure of pairing heavier compound lifts with other exercises is well-studied. A 2019 meta-analysis of 33 studies found that combining higher-load and lower-load resistance exercises in a single workout — a method called complex training — produced clear improvements in squat strength, jump height, and sprint performance. When directly compared to traditional training methods, complex training showed superior results specifically for one-rep-max squat strength and 20-meter sprint time. Second, a 2020 study on CrossFit athletes found that lower-body muscle power (particularly jump ability) and maximal oxygen uptake together explained 81% of the variance in overall competition performance, with lower-body power being among the most significant individual predictors. That underlines why building real lower-body strength and power — which this session targets directly — matters beyond just the gym.
Moderate-to-strong: the complex training finding comes from a well-powered meta-analysis of 33 studies, though the CrossFit performance finding is from a small single study of 15 male athletes and should not be generalized beyond that population.
A 2019 meta-analysis of 33 studies (1,064 participants) found that complex training — combining higher-load and lower-load resistance exercises in one session — produced clear improvements in countermovement jump height, squat jump height, one-rep-max squat performance, and sprint times across multiple distances. When compared directly to traditional training methods, complex training showed superior effects specifically for one-rep-max squat strength and 20-meter sprint time.
View study →A 2020 study of 15 male amateur CrossFit athletes found that overall competition performance was significantly related to jump ability, mean and peak power output, relative maximum strength for the deep full squat and bench press, and maximal oxygen uptake (r = 0.58–0.75). A multiple linear regression analysis found that lower-body muscle power (particularly jump ability) and maximal oxygen uptake together explained 81% of the variance in overall CrossFit competition performance.
View study →The routine
Warmup
Lie on your back, with one leg extended straight out. With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position. Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position. Repeat for 10-20 repetitions, and then switch to the other leg.
Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement. When you are done with the right foot, then repeat with the left leg.
Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
Main
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat for the recommended amount of repetitions.
Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out. Repeat for the recommended amount of repetitions.
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Cooldown
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
From a lying position, bend your knees and keep your feet on the floor. Place your ankle of one foot on your opposite knee. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.
Set and rep ranges are general starting suggestions based on this guide's level — adjust to your own experience, and progress gradually.
This session includes barbell loading through full ranges of motion — if any movement causes sharp joint pain (not to be confused with normal muscle effort), stop and reassess before continuing. Build weight progressively across sessions rather than chasing heavy loads before your form is solid.