Workout Routines

Today's Workout 65: The injury-proofing circuit for a stronger, more mobile lower body

Work your quads and hamstrings to exhaustion—and keep your hips flexible—with this barbell-only, muscle-building routine.

Today's Workout With Mike Simone: The Barbell Squat Circuit To Increase Lower-Body Mass
Duration 30-45
Exercises 3
Equipment Yes

Sometimes you need a #legsday routine that'll do more than build muscle. That's where this circuit comes in.

This workout combines two challenging exercises for your lower body (front squats and hack deadlifts) on top of one total-body stretch (the Mariachi pose). With that combo, you'll not only build out your quads, hamstrings, and glutes, but also protect your muscles from strain and prevent injury.


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

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

For more lower-body work:

Check out our favorite 10 workouts to do on legs day, our six-move workout to build bigger legs, and our best legs workout for runners and cyclists.  

For a complete archive of our daily quick-hit routines, go to

Today's Workout 65 The lower-body injury-proofing circuit (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.

Barbell Hack Deadlift You'll need: Barbell How to
How To Do A Barbell Hack Deadlift thumbnail
-- sets
10 reps
0 sec. rest

Exercise 3.

Marichi Pose You'll need: No Equipment How to
How To Do The Marichi Pose thumbnail
-- sets
30 sec. reps
0 sec. rest