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130
Workout

Statics and holds: glute endurance

~11 min.
~132 kcal
⁉️ Comments

This workout is built on the principle of static holds and slow, controlled movements — this type of training is what makes the glutes truly burn. Instead of explosive reps, the focus here is on time under tension: the muscles don't get a chance to "rest" between phases, they accumulate fatigue and adapt, becoming denser and more resilient.

The format is a mid-level circuit workout using FISIO functional suspension straps. The straps allow you to smoothly adjust the load by changing your body angle, engage stabilizer muscles, and reduce axial pressure on the spine — making each exercise safer and more effective than its free-weight counterparts.

Key points to keep in mind during the workout:

  • During static phases, keep the glutes under constant tension — don't let them relax at the bottom position.
  • Watch your pelvis alignment: avoid tilting or rotating it during abductions and lunges.
  • Breathe steadily — holding your breath during holds increases pressure and reduces muscle performance.
  • Keep the tempo slow and deliberate, with no momentum.

This workout is suitable for women and men who want to strengthen their glutes functionally — for running, combat sports, cycling, or simply for a confident, capable body in everyday life.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
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
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
Single leg hip hinge
1
Level: 2
R1
5
Squats with external rotation
7
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Sumo squats
6
Level: 2
R1
15
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
Hero pose
1
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Round 2
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
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
Single leg hip hinge
1
Level: 2
R1
5
Squats with external rotation
7
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Sumo squats
6
Level: 2
R1
15
Back extension
5
Level: 3
R1
10
Golf
1
Level: 2
R1
6
Hero pose
1
Level: 2
R1
5
A - Abduction
5
Level: 2
R1
10
Rotation 2
1
Level: 2
R1
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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