25 min. Lower Body Strength Training for Definition & Muscle

This 25‑minute lower‑body strength routine focuses on quads, hamstrings, glutes, and thighs. It uses eight exercises—front squat, sumo Romanian deadlift, single‑leg variations, hip thrusts, Bulgarian split squat, and hinged sumo squat—performed in 40‑second work intervals with 25‑second partials and 20‑second rests, each set repeated twice. The workout is designed to build muscle and definition quickly, and the creator encourages working out with a friend and stretching afterward.