3 of the Best Core and Lower Body Supersets You Can Do at Home

By Zach Abler

3 of the Best Core and Lower Body Supersets You Can Do at Home

When it comes to building strength, stability, and athletic performance, a well-designed core and lower body workout can make all the difference. These supersets are perfect for anyone looking to strengthen their legs and core, reduce injury risk, and enhance everyday movement.

With the NordBench as your home gym companion, you can seamlessly perform these superset workouts without leaving your living room. Ready to strengthen your foundation? Let’s dive in.

Adductor Raise + Slant Board Squats

After you've worked on your upper body, starting your lower body workout with the adductor raise is an excellent choice. Getting into that starting position - where you put your left foot and leg on the Nordbench (make sure you don't have your knees bent), and you lift your right foot and right leg with your toes slightly turned outward - allows you to work on major muscle groups on your lower body without adding more strain to your upper body, which might be feeling some muscle soreness. Pair this up with some slant board squats (with little or no rest in between exercises), and you have a couple of good leg exercises. If you're splitting upper body and lower body days, you can do some light cardio before you start with this superset. Remember, the slant board squat is similar to the squats you do on flat surfaces. Keep your feet hip width apart, get your lower back, legs, and core tight, and decend. Try not to favor your left foot or your right foot in this exercise or you might get imbalances. Having a stronger right leg might not be the best deal for sports performance. The starting position on the slant board squat can have your knees slightly bent. These compound exercises address multiple muscle groups, and with the NordBench, you can do many leg exercises as well as a full core workout without leaving your home.

💡 Why This Superset Works
This combo strengthens your inner thighs, quads, and VMO (vastus medialis oblique), which are essential for knee health and lateral stability. Whether you’re playing soccer, basketball, or hockey, this pairing enhances your ability to move quickly and change direction.

🏋️ Adductor Raise


Lie on your side with one leg extended while the other supports your balance. Slowly lift and lower your top leg, focusing on activating the adductors. Keep your core engaged and maintain a straight line from shoulders to hips.

🏋️ Slant Board Squats


With your feet shoulder-width apart and heels elevated on the NordBench slant board, lower into a squat, ensuring your knees track over your toes. This position emphasizes the quads and improves knee alignment.

📋 Pro Tip: Start with 3 sets of 10 reps for each exercise, resting for 30 seconds between movements.

🌟 Related Read
5 Knee-Strengthening Exercises for Basketball Players
Protect your knees and boost your performance on the court.

Split Squat + QL Raise

There's so much talk about the right starting position with the split squat, and that might be a good thing. Leg placement is important in this exercise. When you left knee goes beyond your toes, for example, it puts the pressure on the quads. When it doesn't it puts the pressure on the glutes. No matter which variation you choose, this exercise is a good way to get your entire body and nervous system worked up before you hit your core workout

💡 Why This Superset Works
For better balance, rotational stability, and single-leg power, this duo is unmatched. It strengthens your lower body and lateral core, making it ideal for sports like golf, tennis, or baseball.

🏋️ Split Squat


Start in a split stance, with one foot forward and the other behind. Lower your trailing knee toward the ground while keeping your chest tall and front knee over your ankle. Push through your front heel to return to the starting position.

🏋️ QL Raise


Position your lower hip on the NordBench, feet securely anchored. Lower your torso sideways toward the floor, then lift it back to a neutral position, engaging your lateral core muscles.

📋 Pro Tip: Perform 3 sets of 12 reps per side, resting for 60 seconds between rounds.

🌟 Related Read
Maximize Your Leg Strength with Rear-Foot Elevated Split Squats
Take your lower body training to the next level.

Sit-Ups + Back Extension

💡 Why This Superset Works
A strong core starts with balance. This superset targets both the rectus abdominis and posterior chain, ensuring you’re equally strong in front and back. It’s perfect for everyday life and injury prevention.

🏋️ Sit-Ups


Anchor your feet under the NordBench, lie flat, and place your hands behind your head or across your chest. Engage your core muscles and lift your torso toward your knees, maintaining proper form.

🏋️ Back Extension


Secure your hips on the NordBench with your feet anchored. Slowly lower your torso toward the floor, then lift it back to neutral. This movement strengthens your spinal erectors, glutes, and hamstrings.

📋 Pro Tip: Complete 3 sets of 15 reps, with 45 seconds of rest between exercises.

🌟 Related Read
How to Do Back Extensions at Home to Strengthen Hamstrings, Glutes, and Lower Back
Master this movement for a stronger core and back.

Why the NordBench Makes These Supersets Better

The NordBench is designed to make your core and lower body workouts more efficient and accessible. Its adjustable slant board and sturdy frame allow you to modify angles for exercises like squats and back extensions, tailoring each movement to your fitness level.

With features like compact storage, a patent-pending footplate, and compatibility with resistance bands, the NordBench gives you endless possibilities to build strength and improve stability at home.

Final Thoughts

These supersets are more than just a workout—they’re a step toward better balance, strength, and athletic performance. With the versatility of the NordBench, you’ll unlock new levels of fitness without the need for a full gym.

Ready to take your training to the next level? Try these supersets and experience the difference today.

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