{"id":7401,"date":"2020-01-02T09:00:00","date_gmt":"2020-01-02T09:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/5-powerful-lower-body-strength-routines"},"modified":"2022-11-07T22:45:44","modified_gmt":"2022-11-08T03:45:44","slug":"5-powerful-lower-body-strength-routines","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/","title":{"rendered":"5 Powerful Lower Body Strength Routines"},"content":{"rendered":"<p><strong>As I mentioned in the first installment<\/strong> <a href=\"https:\/\/breakingmuscle.com\/5-effective-and-simple-upper-body-strength-routines\/\" data-lasso-id=\"13300\">5 Effective And Simple Upper Body Strength Routines<\/a>, <strong>there are many ways to resistance train.<\/strong> As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results.<\/p>\n<p><strong>Similar to the upper-body, <a href=\"https:\/\/breakingmuscle.com\/best-leg-workouts\/\" data-lasso-id=\"102561\">training the lower-body<\/a> offers a variety of tools and overload protocols that can <a href=\"https:\/\/breakingmuscle.com\/front-squat\/\" data-lasso-id=\"102562\">target the large muscles of that area<\/a>: the quads, glutes, hamstrings, and low back.<\/strong><\/p>\n<p>There is squatting, <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" data-lasso-id=\"102563\">deadlifting<\/a>, leg pressing, and lunging. And these can be performed with barbells, dumbbells, selectorized and plate-loading machines, and done for high, medium, and low repetitions &#8211; or a combination of them &#8211; using various overload protocols.<\/p>\n<p><strong>So with all these possible variations, I present you with five quality lower body routines that can be a part of any strength, power, weight-loss, and\/or general fitness program.<\/strong><\/p>\n<p>I\u2019ve also <a href=\"https:\/\/sites\/default\/files\/attachments\/tk_12-16_-_lower-body_recording_forms.pdf\" data-lasso-id=\"13303\">attached recording forms<\/a> for you to log your workouts. (<a href=\"https:\/\/sites\/default\/files\/attachments\/tk_12-16_-_lower-body_recording_forms.pdf\" data-lasso-id=\"13305\">Click here to download them<\/a>.)<\/p>\n<h2 id=\"general-workout-guidelines\">General Workout Guidelines<\/h2>\n<ol>\n<li>Complete the workout in the exercise order format listed (note examples A &amp; B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.<\/li>\n<li>Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.<\/li>\n<li>Record the training date (&#8220;DATE&#8221;), the resistances (&#8220;WT&#8221;) used and the repetitions (&#8220;REPS&#8221;) achieved for each workout performed.<\/li>\n<li>Attempt to progress each workout in terms of doing more repetitions and\/or using more resistance according to the exercise prescription (Rx).<\/li>\n<li>The &#8220;NOTES&#8221; section on workout form: space to record machine seat\/back\/handle settings, the device used (i.e., barbell, dumbbell, or machine) or other pertinent information that facilitates the proper performance of the exercise.<\/li>\n<li>Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.<\/li>\n<\/ol>\n<h2 id=\"workout-1-50-40-30-20-10\">Workout #1: 50\u201340\u201330\u201320\u201310<\/h2>\n<p>A lower body workout consisting of five different multi-joint exercises done for 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue, followed by a hamstring and abdominal exercise.<\/p>\n<p><strong>Specifics:<\/strong><\/p>\n<ul>\n<li>Use five different multi-joint exercises for the sets of 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue.<\/li>\n<li>Choose any hamstring and abdominal exercises to complete the workout.<\/li>\n<li>Rest 3:00 between exercises.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Exercise order format<\/th>\n<th>Example A<\/th>\n<th>Example B<\/th>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>SQUAT MACHINE<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>SMITH MACHINE SQUAT<\/td>\n<td>BARBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>DEADLIFT<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>BARBELL SQUAT<\/td>\n<td>DUMBBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>DUMBBELL LUNGES<\/td>\n<td>BARBELL LUNGES<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>WEIGHTED SIT UPS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"workout-2-15-10-5\">Workout #2: 15 \u2013 10 -5<\/h2>\n<p>A lower body workout consisting of three multi-joint exercises, a hamstring, and an abdominal exercise done for three rounds of 15, 10, and 5 repetitions to volitional muscular fatigue.<\/p>\n<p><strong>Specifics:<\/strong><\/p>\n<ul>\n<li>Use the same three multi-joint, hamstring and abdominal exercises for the rounds of 15, 10, and 5 repetitions.<\/li>\n<li>Do all five exercises in order for 15, 10, and 5 repetitions to volitional muscular fatigue.<\/li>\n<li>Rest 3:00 &#8211; 4:00 between rounds.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Exercise order format<\/th>\n<th>Example A<\/th>\n<th>Example B<\/th>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>BARBELL SQUAT<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>SQUAT MACHINE<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>DUMBBELL LUNGES<\/td>\n<td>DUMBBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>WEIGHTED SIT UPS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>BARBELL SQUAT<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>SQUAT MACHINE<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>DUMBBELL LUNGES<\/td>\n<td>DUMBBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>WEIGHTED SIT UPS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>BARBELL SQUAT<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>SQUAT MACHINE<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>DUMBBELL LUNGES<\/td>\n<td>DUMBBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>WEIGHTED SIT UPS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"workout-3-leg-press-strip-sets\">Workout #3: Leg Press Strip Sets<\/h2>\n<p>A lower body workout where a leg press is performed in strip-set overload protocol: four consecutive sets to volitional muscular fatigue using reduced resistances on the second, third, and fourth sets. A multi-joint leg, hamstring and abdominal exercise complete the workout.<\/p>\n<p><strong>Specifics:<\/strong><\/p>\n<ul>\n<li>First set of leg press: use a resistance that allows for volitional muscular fatigue at 10-14 repetitions.<\/li>\n<li>Immediately reduce the resistance 25% (50-250 lbs., depending on the initial resistance) &#8211; rest no more than :10-:15 &#8211; then perform a second set to volitional muscular fatigue (&#8220;MAX REPS&#8221;).<\/li>\n<li>Perform a 3rd and 4th set by reducing the resistance 15-25% (20-150 lbs.) between each set &#8211; rest no more than :10-:15 &#8211; then perform the next set to volitional muscular fatigue (&#8220;MAX REPS&#8221;).<\/li>\n<li>It is recommended to have a training partner make the resistance reductions so the trainee can stay focused.<\/li>\n<li>Rest 2:00 &#8211; 3:00 between exercises.<\/li>\n<li>Use any multi-joint, hamstring, and abdominal exercises to complete the workout.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Exercise order format<\/th>\n<th>Example A<\/th>\n<th>Example B<\/th>\n<\/tr>\n<tr>\n<td>LEG PRESS x 4 consecutive sets<\/td>\n<td>LEG PRESS x 4 cons. sets<\/td>\n<td>&nbsp;<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>BARBELL SQUAT<\/td>\n<td>DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>LEG CURL<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>WEIGHTED CRUNCHES<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"workout-4-one-of-everything\">Workout #4: One of Everything<\/h2>\n<p>A combination of high, medium, and low repetitions in a lower body workout consisting of ten different exercises performed to volitional muscular fatigue, including the abdominals.<\/p>\n<p><strong>Specifics:<\/strong><\/p>\n<ul>\n<li>Goblet squat = Deep squat while holding a single dumbbell at chest level, maintaining an upright back position.<\/li>\n<li>Plate squat = Deep squat while holding a weight plate at chest level, maintaining an upright back position.<\/li>\n<li>Squat = any barbell, Smith machine, or other standing squat.<\/li>\n<li>Stiff-leg deadlift = barbell, dumbbell, or plate-load machine.<\/li>\n<li>Lunge = barbell, dumbbell, or Smith machine.<\/li>\n<li>Deadlift = trap bar, dumbbell, or machine.<\/li>\n<li>Calves = any calf exercise.<\/li>\n<li>Rest between sets = 2:00 &#8211; 3:00.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Exercise order format<\/th>\n<th>Example A<\/th>\n<th>Example B<\/th>\n<\/tr>\n<tr>\n<td>GOBLET or PLATE SQUAT<\/td>\n<td>DUMBBELL GOBLET SQUAT<\/td>\n<td>WEIGHT PLATE SQUAT<\/td>\n<\/tr>\n<tr>\n<td>DEAD LIFT<\/td>\n<td><a href=\"https:\/\/breakingmuscle.com\/trap-bar-deadlift\/\" data-lasso-id=\"157409\">TRAP BAR DEADLIFT<\/a><\/td>\n<td>MACHINE DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>LEG EXTENSION<\/td>\n<td>LEG EXTENSION<\/td>\n<td>LEG EXTENSION<\/td>\n<\/tr>\n<tr>\n<td>SQUAT<\/td>\n<td>MACHINE SQUAT<\/td>\n<td>BARBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>LUNGE<\/td>\n<td>SMITH MACHINE LUNGE<\/td>\n<td>DUMBBELL LUNGE<\/td>\n<\/tr>\n<tr>\n<td>CALVES<\/td>\n<td>DUMBBELL CALF RAISE<\/td>\n<td>CALF MACHINE<\/td>\n<\/tr>\n<tr>\n<td>LEG CURL<\/td>\n<td>LEG CURL<\/td>\n<td>LEG CURL<\/td>\n<\/tr>\n<tr>\n<td>LEG PRESS<\/td>\n<td>LEG PRESS<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>STIFF-LEG DEAD LIFT<\/td>\n<td>D.B. STIFF-LEG DEAD LIFT<\/td>\n<td>BAR STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<td>MEDICINE BALL SIT UPS<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"workout-5-3-x-3\">Workout #5: 3 x 3<\/h2>\n<p>A lower body workout performed by alternating a multi-joint, hamstring, and another multi-joint exercise to volitional muscular fatigue for three rounds with no rest between each exercise and a 1:00 rest between rounds. An abdominal exercise completes the workout.<\/p>\n<p><strong>Specifics:<\/strong><\/p>\n<ul>\n<li>Use either the same three exercises in the 3 rounds (Example A) or use three different exercises each round (Example B).<\/li>\n<li>No rest between the 3 exercises each round.<\/li>\n<li>Note the repetition range decrease from 10-14 to 8-12 and 6-10 when selecting appropriate resistances and working to volitional muscular fatigue.<\/li>\n<li>Complete the workout with an abdominal exercise.<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<th>Exercise order format<\/th>\n<th>Example A<\/th>\n<th>Example B<\/th>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>SQUAT MACHINE<\/td>\n<td>BARBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>LEG CURL<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>SQUAT MACHINE<\/td>\n<td>LEG PRESS<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>STIFF-LEG DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>DUMBBELL LUNGES<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>SQUAT MACHINE<\/td>\n<td>DUMBBELL SQUAT<\/td>\n<\/tr>\n<tr>\n<td>HAMSTRINGS<\/td>\n<td>LEG CURL<\/td>\n<td>GLUTE\/HAMSTRING RAISE<\/td>\n<\/tr>\n<tr>\n<td>MULTI-JOINT<\/td>\n<td>LEG PRESS<\/td>\n<td>DEADLIFT<\/td>\n<\/tr>\n<tr>\n<td>ABDOMINALS<\/td>\n<td>ABDOMINAL MACHINE<\/td>\n<td>WEIGHTED SIT UPS<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"box\"><strong>Remember to <a href=\"https:\/\/sites\/default\/files\/attachments\/tk_12-16_-_lower-body_recording_forms.pdf\" data-lasso-id=\"13307\">click here to download your workout recording forms<\/a>!<\/strong><\/div>","protected":false},"excerpt":{"rendered":"<p>As I mentioned in the first installment 5 Effective And Simple Upper Body Strength Routines, there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results. Similar to the upper-body, training the lower-body offers a variety of&#8230;<\/p>\n","protected":false},"author":765,"featured_media":7402,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4643],"tags":[310],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Powerful Lower Body Strength Routines - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Powerful Lower Body Strength Routines - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"As I mentioned in the first installment 5 Effective And Simple Upper Body Strength Routines, there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results. Similar to the upper-body, training the lower-body offers a variety of...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-02T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-08T03:45:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2020\/01\/developpowerfulstronglegs1.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"522\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom Kelso\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom Kelso\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\"},\"author\":{\"name\":\"Tom Kelso\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d\"},\"headline\":\"5 Powerful Lower Body Strength Routines\",\"datePublished\":\"2020-01-02T09:00:00+00:00\",\"dateModified\":\"2022-11-08T03:45:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\"},\"wordCount\":1084,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"Squat\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\",\"url\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\",\"name\":\"5 Powerful Lower Body Strength Routines - Breaking Muscle\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/#website\"},\"datePublished\":\"2020-01-02T09:00:00+00:00\",\"dateModified\":\"2022-11-08T03:45:44+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Workouts\",\"item\":\"https:\/\/breakingmuscle.com\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Powerful Lower Body Strength Routines\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/breakingmuscle.com\/#website\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"name\":\"Breaking Muscle\",\"description\":\"Breaking Muscle\",\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/breakingmuscle.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/breakingmuscle.com\/#organization\",\"name\":\"Breaking Muscle\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"width\":714,\"height\":714,\"caption\":\"Breaking Muscle\"},\"image\":{\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/breakingmuscle\/\",\"https:\/\/twitter.com\/BreakingMuscle\",\"https:\/\/www.instagram.com\/breakingmuscle\/\",\"https:\/\/www.pinterest.com\/breakingmuscle\/\",\"https:\/\/www.youtube.com\/user\/BreakingMuscleVideos\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d\",\"name\":\"Tom Kelso\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png\",\"caption\":\"Tom Kelso\"},\"description\":\"Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.\",\"url\":\"https:\/\/breakingmuscle.com\/author\/tom-kelso\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Powerful Lower Body Strength Routines - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/","og_locale":"en_US","og_type":"article","og_title":"5 Powerful Lower Body Strength Routines - Breaking Muscle","og_description":"As I mentioned in the first installment 5 Effective And Simple Upper Body Strength Routines, there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results. Similar to the upper-body, training the lower-body offers a variety of...","og_url":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/","og_site_name":"Breaking Muscle","article_publisher":"https:\/\/www.facebook.com\/breakingmuscle\/","article_published_time":"2020-01-02T09:00:00+00:00","article_modified_time":"2022-11-08T03:45:44+00:00","og_image":[{"width":1000,"height":522,"url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2020\/01\/developpowerfulstronglegs1.jpeg","type":"image\/jpeg"}],"author":"Tom Kelso","twitter_card":"summary_large_image","twitter_creator":"@BreakingMuscle","twitter_site":"@BreakingMuscle","twitter_misc":{"Written by":"Tom Kelso","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#article","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/"},"author":{"name":"Tom Kelso","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d"},"headline":"5 Powerful Lower Body Strength Routines","datePublished":"2020-01-02T09:00:00+00:00","dateModified":"2022-11-08T03:45:44+00:00","mainEntityOfPage":{"@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/"},"wordCount":1084,"commentCount":0,"publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"keywords":["Squat"],"articleSection":["Workouts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/","url":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/","name":"5 Powerful Lower Body Strength Routines - Breaking Muscle","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/#website"},"datePublished":"2020-01-02T09:00:00+00:00","dateModified":"2022-11-08T03:45:44+00:00","breadcrumb":{"@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/breakingmuscle.com\/5-powerful-lower-body-strength-routines\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Workouts","item":"https:\/\/breakingmuscle.com\/workouts\/"},{"@type":"ListItem","position":2,"name":"5 Powerful Lower Body Strength Routines"}]},{"@type":"WebSite","@id":"https:\/\/breakingmuscle.com\/#website","url":"https:\/\/breakingmuscle.com\/","name":"Breaking Muscle","description":"Breaking Muscle","publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/breakingmuscle.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/breakingmuscle.com\/#organization","name":"Breaking Muscle","url":"https:\/\/breakingmuscle.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","width":714,"height":714,"caption":"Breaking Muscle"},"image":{"@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/breakingmuscle\/","https:\/\/twitter.com\/BreakingMuscle","https:\/\/www.instagram.com\/breakingmuscle\/","https:\/\/www.pinterest.com\/breakingmuscle\/","https:\/\/www.youtube.com\/user\/BreakingMuscleVideos"]},{"@type":"Person","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d","name":"Tom Kelso","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png","caption":"Tom Kelso"},"description":"Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.","url":"https:\/\/breakingmuscle.com\/author\/tom-kelso\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/7401"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/765"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=7401"}],"version-history":[{"count":3,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/7401\/revisions"}],"predecessor-version":[{"id":172752,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/7401\/revisions\/172752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/7402"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=7401"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=7401"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=7401"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}