60-Min Lower Body Workout (Hypertrophy)

Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.

This exercise will also improve hip mobility, core stability, and muscular balance on both sides of the body.

Goblet Squat works all the major muscle groups of the lower body. It helps strengthen the muscles, prevents injury, and aids fat loss from the lower body and belly. It engages and helps tone the powers of the core, back, forearms, and to an extent, the shoulders and upper back.

Standing Dumbbell Calf Raise targets the lower leg and increase strength in the calves and the muscles around the ankle.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.