BREAKING DOWN MY LOWER BODY WORKOUT ROUTINE

Published: 21/04/2026 | By: Edina Green

If your leg days feel random or overcomplicated, this is for you. Our ambassador Edina Green has stripped her lower body training back to the essentials – focusing on key lifts, getting stronger over time and staying consistent. No fluff, just what actually works. Simple structure. Real progress. Stronger legs. Interested? Read on.

Lower body training has become a big focus for me recently. It is the foundation of my strength, my performance, and honestly, how I feel day to day. Whether I am running, training in the gym, or just staying active, strong legs and glutes make everything feel better.

Right now, my goal is to build strength and muscle while keeping my routine simple and sustainable. I am not trying to overcomplicate things. I focus on a small number of key movements and progressively get stronger over time.

I have also been wearing the Nike Metcon 7 during these sessions, which has made a noticeable difference in how stable and supported I feel, especially on heavier lifts.

MY CURRENT LOWER BODY TRAINING ROUTINE

My lower body workout routine is built around simplicity and consistency. I usually train lower body twice a week, with one more glute-focused session and one more general strength day.

Each session is strength-focused, with a bit of hypertrophy work layered in. I keep the exercise selection tight and focus on progressive overload, which just means gradually increasing weight or reps over time.

My current leg day workout includes:

• Hip thrusts
• Bulgarian split squats
• B-stance Romanian deadlifts
• Leg extensions
• Calf raises

This structure fits into my broader gym training routine, alongside upper-body sessions and cardio, giving me a balanced approach to strength and conditioning.

TESTING THE NIKE METCON 7 IN MY TRAINING

A typical lower-body session for me starts with hip thrusts. This is my main strength movement and where I push the heaviest weight. Having a solid base here is so important, and the Nike Metcon 7 feels really stable under load. I feel grounded through my feet, which helps me focus on driving through my glutes rather than worrying about balance.

Next, I move into Bulgarian split squats. These are challenging because they test both strength and stability. This is where I notice the grip and support of the shoe the most. My foot feels secure, which makes a big difference when I am trying to stay controlled through each rep.

B-stance Romanian deadlifts are another key part of my lower-body strength training. They help me work each side individually while still lifting relatively heavy. The shoes feel supportive but not restrictive, so I can hinge properly without feeling off balance.

For accessory work like leg extensions and calf raises, comfort becomes more noticeable. These are higher rep movements, so I am spending more time under tension. The Nike Metcon 7 still feels comfortable even towards the end of the session, which matters more than you think when fatigue kicks in.

BALANCING INTENSITY AND RECOVERY

Lower body training can be demanding, so recovery and mobility are just as important as the sessions themselves.

I make sure to space out my leg days to allow proper recovery. On rest days, I keep things light with walking or gentle stretching. I also try to include some mobility work, especially for my hips and hamstrings, to help reduce stiffness.

Managing soreness is part of the process, but I try not to let it affect my performance across the week. Having supportive training footwear helps here too, especially on days when my legs feel heavier but I still want to move well.

HOW MY LOWER BODY TRAINING EVOLVES

My routine is always evolving depending on my goals and my schedule.

Sometimes I will focus on increasing load and pushing strength. Other times I might increase volume or slow down my reps to improve control. If life gets busy, I will keep the same structure but shorten the session and focus on the key lifts.

The most important thing is staying consistent. You do not need a complicated plan to see progress. A solid lower-body workout routine done well over time is what really makes the difference.