A stronger lower body will hugely improve your strength, figure, and performance in both general life and the gym. In this article and workout video we will show you exactly what to do and how to do it.
Powerful quads, glutes, hamstrings, calves, and hips help you squat, lift, run, jump, climb stairs, and carry loads with greater control. They also provide a stable base for many upper body lifts and athletic movements. From an aesthetic perspective, well developed legs and glutes create a more balanced physique and prevent the common look of a strong upper body paired with undertrained legs.
Build lower body strength, stability, and power with this complete workout from BOXROX and RITFIT. It combines compound lifts with focused isolation work for the quads, glutes, and hamstrings, while developing single leg balance and control.
Lower Body Workout Video – Quads, Glutes & Hamstrings with RITFIT Pink
The Workout
- Leg Extensions 3 sets × 12 reps Rest: 45 seconds
- Hamstring Curls 3 sets × 12 reps Rest: 45 seconds
- Bulgarian Split Squats 3 sets × 8 reps per leg
- B-Stance RDLs / Smith Squats 3 sets × 10 reps per leg
Focus on controlled reps, proper positioning, and keeping tension through the target muscles throughout each movement.
So let’s break down exactly why we chose these exercises for the workout.
Leg Extensions
Leg extensions are an effective isolation exercise for strengthening the quadriceps, the muscles on the front of the thigh.
They primarily work the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, all of which straighten the knee. Because the machine supports the body, beginners can focus on controlled knee extension without balance limiting the exercise.
Leg extensions can help add training volume for quad growth, improve control through the knee joint, and complement compound exercises such as squats, lunges, and leg presses. Use a smooth range of motion and moderate load, avoiding painful positions or aggressive locking at the top.
Hamstring Curls
Hamstring curls are an effective isolation exercise for strengthening the hamstrings, the muscles at the back of the thigh.
They primarily train the biceps femoris, semitendinosus, and semimembranosus, which bend the knee. Depending on the machine, they can be performed lying down, seated, or standing, with seated curls often training the hamstrings at a longer muscle length.
Hamstring curls help build balanced leg strength, support knee stability, and complement hip dominant exercises such as Romanian deadlifts, hip hinges, and glute bridges.
Use a controlled range of motion, avoid swinging the weight, and choose a load that challenges the hamstrings without causing knee pain.
Bulgarian Split Squats
Bulgarian split squats are a unilateral lower body exercise that builds strength, balance, and control. They primarily work the quadriceps and glutes of the front leg, while the hamstrings, calves, and core help stabilize the movement.
Elevating the rear foot increases the demand on the front leg and challenges hip and knee control. This exercise can help address side to side strength differences, improve single leg stability, and build strength that carries over to squats, lunges, running, and jumping.
Use a controlled descent, keep most of the pressure through the front foot, and choose a range of motion that feels stable and comfortable.
B-Stance Romanian Deadlifts
B-stance Romanian deadlifts are a hip hinge exercise that builds posterior chain strength while placing most of the load on one leg. They primarily work the glutes and hamstrings of the front leg, while the lower back, core, and back leg assist with balance and stability.
In this workout they are performed on the smith machine, hence the name smith squats.
The staggered stance offers a useful bridge between bilateral Romanian deadlifts and full single leg variations. B-stance RDLs can help improve side to side strength differences, hip control, and hamstring development without requiring the balance demands of a single leg deadlift.
Keep a soft bend in the front knee, push the hips back, and lower the weight with control.
RITFIT Pink Hamstring Curl and Leg Extension Machine
The PLC01 Hamstring Curl and Leg Extension Machine combines a sturdy build with adjustable features designed to improve comfort, positioning, and confidence during lower body training. Its ergonomic handles help keep the upper body in a natural, neutral position while providing stability and guidance throughout each movement.
This added support can make it easier to stay focused on controlled, effective repetitions.
The movable leg stop is designed for easy entry and exit while helping users find a comfortable and secure training position. By supporting the leg slightly above the ankle, it promotes a stable setup for a range of leg exercises. Rear mounted storage for 2 inch Olympic weight plates keeps the training area organized and helps maintain a balanced center of gravity. With four adjustable backrest angles and 12 range settings, the PLC01 can be adapted to different body types, mobility needs, and fitness levels.
RITFIT M1 Pro Smith Machine
The M1 PRO Smith Machine is built for smooth, secure strength training, using linear bearings and spring back protection to support controlled lifting. With a 352 pound capacity and 11 height settings, it provides reliable support for bench presses, squats, and a wide range of full body exercises.
Its cable crossover system includes 15 adjustable positions and a smooth 2:1 pulley ratio for controlled resistance across low and high cable movements. Dual stainless steel rails and high strength steel cables support exercises such as crossovers, presses, rows, pushdowns, and more.
The ergonomic 1.1 inch pullup bar features a 2.36 inch upward bend to improve comfort and range of motion. With 82.8 inches of ground clearance and multiple grip options, it provides ample space for clean repetitions while allowing users to target different upper body muscles.
The M1 PRO can also be personalized with custom weight stack stickers, giving existing users an easy way to refresh the look of their setup. For organization, the system includes four rear hooks, storage for up to three Olympic bars, a reinforced center beam, and six plate holders to keep essential equipment accessible and the training area clear.
Twelve large adjustment holes allow flexible positioning of J hooks, safety bars, and dip bars. This adds versatility, stability, and confidence across a broad range of strength exercises.
