60-Minute Lower Body Workout (Intermediate) — Home Gym
60-Minute lower body routine with 9 exercises, suitable for intermediate trainees. Equipment profile: Home Gym.
Exercises
9
in this workout
Muscle groups
4
targeted
Loaded moves
8
need equipment
Bodyweight-only
1
no equipment needed
Composed of 9 exercises, each linked to its canonical detail page with step-by-step instructions and alternatives.
What the 60-Minute Lower Body Workout (Intermediate) — Home Gym Data Reveals
60-Minute Lower Body Workout (Intermediate) — Home Gym opens on session length: a 60-Minute template with 9 catalogued moves, time budget is the binding constraint before muscle mix.
Among 186 workout templates on PlainExercise, this one sits in the upper third by exercise count (≥ 7 moves). Longer books usually mean more isolation finishers after the compound core, not a harder session by themselves.
Lead primary quadriceps takes 4 of 9 slots (44%), with 4 groups touched overall, a moderate peak suited to lower body without fully sidelining the rest of the body.
Context matters: this is a template, not a personalised training plan. Sets, reps, load, and rest are not prescribed because appropriate values depend on training age, recovery, sleep, and goals a static page cannot know. The "intermediate" label reflects assumed movement-pattern prerequisites, not safety at any load. General educational information, not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercises (9)
- Alternating Hang Clean hamstrings · kettlebells
- Calf Raise On A Dumbbell calves · dumbbell
- Double Kettlebell Alternating Hang Clean hamstrings · kettlebells
- Downward Facing Balance glutes · exercise ball
- Dumbbell Clean hamstrings · dumbbell
- Dumbbell Rear Lunge quadriceps · dumbbell
- Dumbbell Squat To A Bench quadriceps · dumbbell
- Dumbbell Step Ups quadriceps · dumbbell
- Freehand Jump Squat quadriceps · body only
Before you start
- Warm up 5–10 minutes with mobility that matches the lead primary (quadriceps).
- Intermediate lower body on home gym: adjust sets/reps/rest to recovery, this is a template, not a prescription.
- Sharp or joint pain is a stop signal. Discontinue any exercise that causes pain.
- General information only. Consult a physician or certified trainer before starting any new exercise program.