Workout Routines

Today's Workout 139: 4 moves to lift, bend, and stretch your way to lean, lower-body muscle

Get rid of any excess fat while building muscle in your quads, hamstrings, and calves with this quick-hit, lower-body routine.

Today's Workout With Mike Simone: The Barbell Squat Circuit To Increase Lower-Body Mass
Duration 30-45
Exercises 4
Equipment Yes

Take your regular legs day routine up a notch by incoporating both cardio and yoga moves into the mix.

This rapid-fire, four-move routine focuses exclusively on your legs. Back-to-back rounds of barbell front squats and dumbbell sumo squats will build mass in your quads and hamstrings, jump squats will work to lean out your entire lower body, and a finishing wheel pose will stretch you out and help you recover.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 60 to 90 seconds. Repeat the entire circuit for 4–6 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more legs work:

Check out our favorite 10 workouts to do on legs day, our 15 exercises to develop the best glutes in the gym, and our five old-school legs workouts that'll work forever.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout 139 4 moves to lift, bend, and stretch your way to lean, lower-body muscle (do 4-6 rounds)

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
-- sets
10 reps
0 sec. rest
Use a dumbbell.

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Wheel Pose You'll need: No Equipment How to
How To Do A Wheel Pose thumbnail
-- sets
30 sec. reps
60-90 sec. rest
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