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166
Workout

Progressive load: toned glutes

~12 min.
~144 kcal
⁉️ Comments

This circuit workout is designed for those who want more than just "doing some squats" — it's about building a purposeful, progressive load on the glute muscles. Progression is built into the very sequence of exercises: from stable, bilateral movements to balance-based and multi-planar ones, from warm-up activation to full-range strength work.

FISIO functional loops allow you to smoothly adjust the intensity of each exercise simply by changing your body angle — that is the essence of a progressive approach without switching equipment. The glutes are engaged in closed and open chains, in static and dynamic modes, providing comprehensive stimulus for strength and tone development.

  • Who it's for: women and men with an intermediate fitness level who are familiar with the basic technique of squats and lunges.
  • What it develops: strength and tone of the gluteus maximus, medius, and minimus; pelvic stability; balance and lower limb coordination.
  • What to keep in mind: maintain a neutral spine position throughout all exercises, and avoid knee cave during squats and lunges. Rest between rounds as long as needed to recover your breathing — movement quality matters more than speed.

Warm up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
10
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Y - Abduction
6
Level: 2
R1
10
Round 2
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Y - Abduction
6
Level: 2
R1
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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