Below is a comprehensive lower body (legs) training program using the Procedos Platform9, organized into three distinct sections:


🟢 10 Lower Body Exercises Without External Weights (Bodyweight)

Goal: Build mobility, strength, and balance using various foot positions and movement directions.

  1. Multi-Directional Lunges

    • Lunge to different clock positions (e.g., 12, 2, 4, 6, 8, 10).

    • Focus on knee alignment and control.

  2. Split Stance Hip Shifts

    • Feet on 3 & 9 — shift hips forward/backward and side to side to engage glutes and hamstrings.

  3. Squat Reach (Dynamic)

    • Squat down and reach with one hand toward different numbers on the Platform (3, 6, 9).

  4. Lateral Lunge with Arm Drive

    • Step to 3 or 9 and push off strongly back to center while swinging arms to assist movement.

  5. Diagonal Step & Return

    • Step forward to 2 or 10, then return to center — control is key.

  6. Curtsy Lunge with Twist

    • Step behind and across to 5 or 7; rotate torso toward front leg.

  7. Toe Tap Around the Clock

    • Stand on one leg, tap the other foot lightly around all numbers like a clock.

  8. Glute Activation Pulses

    • Mini-squat on 4 & 8 — small controlled pulses to activate glutes.

  9. Wide Stance Squat + Rotation

    • Feet on 3 & 9 — perform squat and rotate torso side to side.

  10. Standing Hip Circles

  • One foot fixed, circle the opposite leg in/out while activating core and stabilizers.


🟠 10 Lower Body Exercises with Weights (Dumbbells, Kettlebells, etc.)

Goal: Build strength and coordination in multi-planar movements with resistance.

  1. Goblet Squat on Variable Positions

    • Hold weight at chest level, feet on 4 & 8 or 3 & 9 for different squat angles.

  2. Loaded Multi-Directional Lunges

    • Hold dumbbells or kettlebell while lunging to various directions (12, 3, 6, 9, etc.).

  3. Suitcase Deadlift

    • Dumbbell in one hand, feet on 5 & 11 — hinge at hips and return.

  4. Weighted Step & Pivot

    • Step to 2 or 10, pivot slightly, and return — hold a dumbbell in front rack.

  5. Split Stance Romanian Deadlift

    • Feet on 3 & 9, hinge forward with dumbbells, maintain balance and stretch.

  6. Curtsy Lunge with Front Raise

    • Perform curtsy lunge while raising dumbbell forward for added challenge.

  7. Overhead Lateral Lunge

    • Hold dumbbells overhead, step out to 3 or 9, then return.

  8. Single-Leg Deadlift with Rotation

    • Weight in opposite hand to planted foot, rotate torso gently toward lifted leg.

  9. Squat to Overhead Press

    • Feet on 5 & 11, squat and drive up into overhead press.

  10. Weighted Heel Elevated Squats

  • Elevate heels on Platform edges, perform slow squats with dumbbells.


🔵 10 Lower Body Exercises with Resistance Bands (Various Anchor Points)

Goal: Create functional, position-based strength with directional resistance.

  1. Banded Lateral Walks

    • Band around thighs, walk from 3 to 9 position maintaining tension.

  2. Banded Split Squat

    • Band under front foot, held at shoulders — perform split squats.

  3. Ankle-Band Step Outs

    • Loop band around ankles, step to each clock number (3, 6, 9).

  4. Banded Hip Hinges (Deadlift Pattern)

    • Band under both feet (4 & 8), hold handles — hinge forward with tension.

  5. Forward Step with Resistance Pull

    • Band anchored behind, step forward into 12 while resisting backward pull.

  6. Curtsy Step with Lateral Pull

    • Anchor band to side, step into curtsy lunge against resistance.

  7. Monster Walks in Diagonal Path

    • With a loop band around thighs, walk diagonally (e.g., 2 to 8, 4 to 10).

  8. Posterior Kickbacks with Band

    • Band anchored in front, attach to ankle — extend leg backward (glute focus).

  9. Knee Drive with Horizontal Resistance

    • Band around waist, anchored behind — drive one knee forward and return.

  10. Triple Plane Step with Band Pull

  • Step to 2, 6, and 10 while pulling resistance band from a fixed point.