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Workout

Bridge to Strong Glutes

~1 h. 9 min.
~828 kcal
⁉️ Comments

This circuit training is designed for those who want to work the glutes and thighs truly deeply — not just "burn" the muscles with isolated movements, but build functional lower-body strength. The circuit format gives muscles no chance to "catch their breath": while one group recovers, another is working, so you get both a strength and cardio effect in a single session.

The program includes 15 exercises using FISIO functional loops — lunges, squats, leg abductions in reverse plank, and rotational movements. The loops add instability that engages the glutes and stabilizers more intensely than working with dumbbells or a barbell. At the same time, there is no axial load on the spine — the workout is suitable even for those with back limitations.

  • The workout is designed for adults with a basic level of physical fitness.
  • Alternating loading zones reduces local fatigue and allows you to complete the entire circuit without losing form.
  • Intensity is regulated by the angle of your body relative to the loops — the steeper the angle, the easier; the more horizontal, the harder.
  • Perform each exercise through a full range of motion, controlling the movement in both the working and return phases.

Before you begin, spend 5 minutes on a dynamic warm-up: hip joint rotations, gentle stationary lunges, and hip flexor stretches. This will reduce the risk of minor injuries and help you better feel the target muscles from the very first repetitions.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Back extension
5
Level: 3
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Hero pose
1
Level: 2
R1
5
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Back extension
5
Level: 3
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Hero pose
1
Level: 2
R1
5
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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