Best Lower Body Circuit - Volume & Conditioning FAST to End Your Workout

Matt walks you through & demonstrates the best lower body circuit to add volume & conditioning to your workout FAST. He also discusses how he typically builds an upper body circuit and you can see how you'd modify this circuit based on your preferences, goals, and available equipment.

You need to stress your body & muscles to elicit a recovery and cause an adaptation (get stronger or increase muscle size). Volume plays a crucial role in defining the stress dose.

You don't necessarily need to get all your volume in from the main lifts, though. This is especially true as you age, change your goals, or advance as a lifter.

5 sets of 5 on squats or deadlift doesn't make a lot of sense as you get older, and can be especially hard on the joints. It can also be too much stress to recovery from.

Regarding your goals, you may not care as much about driving your main lift PRs up. Maintaining or increasing muscle, staying healthy and capable, and having fun in the gym may become more important to you.

Lastly, as you advance, you need to turn to supplemental and accessory exercises to boost the overall stress. Relying only on the main lifts without variety is more likely to cause overuse injuries.

Circuits are a great way to provide more stress with a group of exercises) done consecutively (typically 2-5 exercises). Because you do not rest between movements, your heart rate increases as well, providing some conditioning benefits as well.

In addition to this, the lack of rest saves time. Now, if you're trying to maximize hypertrophy or maximize conditioning, circuits don't make sense. But for most people they're a great option because they save time while still delivering good hypertrophy and conditioning stresses.

Best Lower Body Circuit

Matt performs his favorite circuit with some equipment he has purchased because he loves the exercises these pieces of equipment enable him to do.

His circuit involves:

leg extensions
reverse hyper
glute ham raise

Leg extensions work the quadriceps muscles (the front of the thigh), specifically in their function to extend the knees. You extend your knees in both the squat and deadlift.

Reverse hypers not only involve hip extension but also moving the lumbar spine from flexion (rounding) to extension (straightening). Some people love these for their low back, but others don't (especially those who struggle to maintain extension in the deadlift).

Lastly, Matt performs the glute ham raise. This exercise moves the hamstring through its complete range of motion, so it's a fantastic hamstring exercise. Pay attention to technique here because many if not most perform these incorrectly.

Perform these for 2-5 sets of 8-20 reps (more is not necessarily better - start with less and build up).

Build Your Own Lower Body Circuit

Not everyone has these pieces of equipment to perform the best lower body circuit (and we're being a bit hyperbolic here - it's really just a go to for Matt).

To create your own lower body circuit, follow the general guidance below:

2-5 sets of 8-20 reps
hip hinge or leg curl exercise
leg extension or single leg exercise
hip extension
core/abs (optional)

Hip hinge exercises include romanian deadlifts, good mornings, stiff leg deadlifts, kettlebell swings, back extensions.

For the leg extension or single leg slot, here are some good options: lunges, bulgarian split squat, single leg deadlifts, or leg extensions.

Build Your Own Upper Body Circuit

2-5 sets of 8-20 reps
pulling exercise
triceps exercise
biceps exercise
(optional) another triceps exercise or another muscle group (deltoids, forearms, trapezius, pecs)

Similar to the lower body circuit, many options exist here. Also, you can alter this to focus more on the circuit or focus more on hypertrophy.

Some pulling exercises include lat pull downs, chin-ups, pull-ups, rows, inverted rows.

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Learn more:
Video page: https://barbell-logic.com/best-lower-body-circuit/
Reverse Hyper: https://barbell-logic.com/the-reverse-hyper/
Glute Ham Raise: https://barbell-logic.com/how-to-glute-ham-raise/

0:00 Circuit Finishers
0:26 Upper Circuit & Why Circuits
1:14 Lower Circuit
1:30 Heart Rate & Conclusion
2:37 Heart Rate & Conclusion --------------

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