Here is a quick look at my current lower body workout routine:

• Warm-up: rowing (4min); glute activation
• Single leg glute bridge – 5×6-8
• Alternating front lunge – 30-40 reps
• RDL – barbell – 5×6-8
• Bulgarian split squat – 5×6-8
• Ham curl – 5×10
• Quad press – 5×10
• Calf raises – 5×12
• Hanging leg raise – 5×8

I complete this routine 2x week in order to reach a substantial number of sets needed for steady muscle growth. While this routine does take a while to complete (about 90min), I prefer it because it targets every major muscle group in the lower body.

In all of my workouts, I am focused on progressive overload, so I keep track of my volume. I use a whiteboard to keep track of what weight I use + how many sets/reps I complete.

You can also check out the upper body workout I pair with this one here on my blog. Enjoy!

*I am not a certified trainer, nor do I claim expertise. The above post is a collection of my personal observations, from which you can hopefully benefit.