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P90X Legs and Back Workout Exercises 2023

The P90X Legs and Back workout is one of the many exercises in the P90X workout program, designed to improve our cardiovascular strength, muscle fitness, and endurance.

Other exercises in the P90X Workout program include the following:

The P90X Legs and Back exercises predominantly include squats, lunges, calf raises, and pull-ups that target the legs, glutes, hamstrings, and lower back, helping with core strength and building of muscles in our lower body and back.

What muscles are worked during the P90X Legs and Back workout?

Quadriceps, hamstrings, glutes, calves, lower back, and upper back muscles, including the latissimus dorsi and trapezius.

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How to do the P90X Legs and Back Workout Exercise

The following are the exercises to do: P90X Legs and Back Workout Exercise

Balanced Lunges

Step forward with one foot and lower your body down until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side.

Calf Raise Squats

Squat down and then push up onto the balls of your feet, holding for a few seconds before lowering back down.

Reverse Grip Chin-ups

Grab the pull-up bar with an underhand grip, shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.

Super Skaters

Jump from side to side while balancing on one foot and extending the other leg back behind you.

Wall Squat

Lean against a wall with your back and slide down until your knees are bent at a 90-degree angle. Hold for a certain amount of time before standing back up.

Wide Front Pull-ups

Grab the pull-up bar with an overhand grip wider than shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.

Step-back Lunges

Step back with one foot and lower your body down until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side.

Alternating Side Lunges

Step out to the side with one foot and bend that knee while keeping the other leg straight. Push back up to the starting position and repeat on the other side.

Close Grip Overhead Pull-ups

Grab the pull-up bar with an overhand grip, hands close together. Pull yourself up until your chin is above the bar, then lower yourself back down.

Single Leg Wall Squat

Lean against a wall with your back and slide down until one knee is bent at a 90-degree angle while the other leg is straight out in front of you. Hold for a certain amount of time before switching legs.

Deadlift Squats

Hold weights at your sides and squat down while simultaneously hinging forward at the hips. Stand back up and repeat

Switch Grip Pull-ups

Grab the pull-up bar with one hand in an overhand grip and the other in an underhand grip. Pull yourself up until your chin is above the bar, then lower yourself back down.

Three-way Lunge

Step forward, to the side, and then back with one foot, lowering your body down into a lunge each time. Repeat on the other side.

Sneaky Lunge

Lunge forward with one foot and then bring the back foot up to meet it. Repeat on the other side

Reverse Grip Chin-ups

Grab the pull-up bar with an underhand grip, shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.

Chair Salutations

Hold a weight with both hands and hinge forward at the hips with a straight back. Lower the weight down between your legs, then raise it up overhead.

Toe Roll Iso Lunge

Hold a weight in each hand and lunge forward with one foot. Roll the back foot forward and backward while holding the lunge position. Repeat on the other side.

Wide Front Pull-ups

Grab the pull-up bar with an overhand grip wider than shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down.

Groucho Walk

Squat down low and walk forward, staying in the squat position.

Calf Raises

Stand with feet shoulder-width apart and raise up onto the balls of your feet. Hold for a few seconds before lowering back down.

Close Grip Overhead Pull-ups

Grab the bar with closed hands and palms facing away. Pull yourself up until your chin is above the bar, then lower your body back down to repeat.

80-20 Speed Squat

Stand with feet shoulder-width apart. Step back with one foot and lunge until your back knee almost touches the ground. Return to starting position and immediately squat down, keeping most weight on the front foot. Alternate between legs

Switch Grip Pull-ups

Grab the bar with a wide overhand grip. Pull yourself up until your chin is above the bar, release one hand and bring it close to the other, then repeat while alternating the hand position.

P90X Legs and Back Workout Benefits

The P90X Legs and Back exercise effectively strengthens and tones the muscles in our lower body and back; these exercises specifically focus on the legs, glutes, hamstrings, and lower back. 

The P90X Legs and Back workout has a few benefits, which include;  

  • Muscles: Building our leg and back muscles
  • Strength and Stamina: Improving the stamina and strength of our back and legs.
  • Flexibility: Increasing flexibility and overall physical fitness
  • Weight loss: We are working and targeting these large muscle groups while burning calories, boosting our metabolism, and leading to significant weight loss and body weight toning for those who work out.
George N.