Intermediate
Exercise Selection Lower Body Hypertrophy (Functional Anatomy & Practical Considerations)
Coach's take: One of the best resources here - thorough and actionable.
3.7
Lower-body hypertrophy
Gym (women) / Popular
Program quads, glutes, and hamstrings with balanced volume and progression.
What coaches agree on
- Build your lower-body sessions around compound lifts — squat variations, hip-hinge movements like the RDL, and the hip thrust — as the foundation for quad, glute, and hamstring growth.
- Keep weekly volume moderate and scaled to your experience level — more sets stop paying off past a certain point, and beginners need noticeably fewer sets than advanced lifters.
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- Add single-leg or staggered-stance variations alongside your compounds — they give you a strong, targeted stimulus without needing heavy loads, so you add volume with less overall fatigue.
Beginner
A Basic Primer to the Hip Thrust
Coach's take: This is how you actually teach the hip thrust -- thorough and specific.
3.4
Intermediate
🏋🏻♀️ 3 Easy Squat Fixes - Quick Technique Fixes for the Barbell Squat and Bench 👀 #WatchMyLiftMeg
Coach's take: Sharp, practical squat setup fixes -- worth watching before your next heavy session.
3.0
Intermediate
BRUTAL LEG DAY - Dumbbell Leg Workout | Tempo Week Day 2
Coach's take: Good multi-exercise form cueing, not just a timer.
2.9
Intermediate
20 MIN GLUTES & HAMSTRINGS WORKOUT with Dumbbells | No Repeat
Coach's take: Actually solid RDL form coaching, not just a timer video.
2.9
Intermediate
BUILD GLUTES W/ THE B-STANCE: HIP THRUST / SQUAT + DEADLIFT
Coach's take: Good technical cues once you get past the intro chatter.
2.8
Intermediate
Simple squat fixes: forward lean
Coach's take: Sharp, specific fix -- watch it if you're folding over in the hole.
2.8
Advanced
My New Hypertrophy Program (4 Day UPPER LOWER SPLIT)
Coach's take: High-quality programming breakdown, great for someone who already lifts.
2.7
Intermediate
IRON Series 30 Min Dumbbell Leg Day Workout - Stepups | 21
Coach's take: Actual useful form cues on the step-up, not just a timer video.
2.7
Intermediate
DUMBBELL-ONLY Upper Lower Split | 4 Day Hypertrophy Program
Coach's take: Well thought out, practical for home training.
2.6
Intermediate
Best Lower Body Exercises You're NOT Doing
Coach's take: Useful cues, some self-promotion mixed in.
2.6
Beginner
How To Deadlift With Good Form: Conventional vs Sumo
Coach's take: Solid deadlift form breakdown, just skip through the app ad in the middle.
2.6
Beginner
30-minute Lower Body Strength Training with Dumbbells
Coach's take: Clear, beginner-friendly coaching throughout.
2.3
Advanced
Lower Body Hypertrophy for Ballplayers — Get MASSIVE LEGS
Coach's take: Good exercises, but the coaching delivery is messy and hard to follow.
2.3
Advanced
Training Frequency for Hypertrophy with Dr. Brad Schoenfeld
Coach's take: The best researcher in the game on frequency and volume, accurate and nuanced.
2.3
Beginner
30 Min Legs and Glutes Workout with Dumbbells at Home Lower Body Leg and Butt Workout with Weights
Coach's take: Good beginner-friendly coaching, accessible for home training.
2.1
Intermediate
Take the Slack Out of the Bar
Coach's take: Simple, correct, and immediately useful cue.
2.1
Intermediate
IRON Series 30 Min Glute Workout - Dumbbell Lower Body | 3
Coach's take: Decent follow-along with solid cues.
2.1
Intermediate
BEASTMODE LEG DAY - Intense Leg Workout with Dumbbells | Day 1
Coach's take: Solid session, but coaching depth is thin.
1.9
Intermediate
20 Minute Dumbbell Lower Body Circuits Workout | Caroline Girvan
Coach's take: Good tempo and depth cues for a follow-along.
1.9
Beginner
Best Exercises For Women in Menopause and Perimenopause | Dr. Stacy Sims
Coach's take: Solid exercise selection advice from a credible expert, light on form cues.
1.8
Intermediate
UNREPEATED 30 MIN Leg Workout - No Repeat | EPIC Heat - Day 37
Coach's take: Decent workout, light on technique depth.
1.8
Intermediate
BEASTMODE LOWER BODY WORKOUT - Legs, Quads, Hamstrings, Glutes | Day 7
Coach's take: Good sweat, light on actual coaching cues.
1.8
Intermediate
20 Minute Glute Workout - Complexes | Hip Thrusts, RDLs & Sumos
Coach's take: Follow-along, light on coaching once it starts.
1.7
Advanced
The Science Behind Women’s Strength Training Programs: Rep Ranges, Lactate & Strength Explained
Coach's take: Dense but excellent training science from a credible source.
1.3
Beginner
IS THE GLUTE PUMP REAL? My Fitspo Drama with MARIE WOLD - TRAIN LIKE A FITSPO
Coach's take: Decent cues, but a lot of filler around them.
1.3
Beginner
Lots of Lunges 20 Minute Leg Workout | Dumbbells + Bodyweight
Coach's take: Fine workout to follow along with, thin on real coaching.
1.3