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71
Workout

For general strengthening of the lower body

~46 min.
~552 kcal
⁉️ Comments

"For general strengthening of the lower body": With this workout you will be able to strengthen the muscles of your thighs, buttocks and calves. a strong muscle corset in the lower part of the body gives stability to the body, strengthens ligaments, and reduces the risk of injury. Strong buttock and thigh muscles help maintain proper pelvic and back height, which helps improve gait and posture.

Main exercises
Cossack squat in a bent-over position
1
Level: 2
10
Lunges L
1
Level: 1
6
Cossack squat in a bent-over position
1
Level: 2
10
Lunges L
1
Level: 1
6
Squats
4
Level: 2
R1
20
Squats
4
Level: 2
R2
20
Squats
4
Level: 2
R3
20
Backward lunge
3
Level: 1
S1
12
Backward lunge
3
Level: 1
S2
12
Backward lunge
3
Level: 1
S1
12
Backward lunge
3
Level: 1
S2
12
Pistol (with leg alteration)
5
Level: 1
R1
10
Pistol (with leg alteration)
5
Level: 1
R2
10
Pistol (with leg alteration)
5
Level: 1
R3
10
Reverse plank leg abduction
4
Level: 1
R1
12
Reverse plank leg abduction
4
Level: 1
R2
12
Reverse plank leg abduction
4
Level: 1
R3
12
Lower leg flexion
4
Level: 1
R1
12
Lower leg flexion
4
Level: 1
R2
12
Lower leg flexion
4
Level: 1
R3
12
Cross-legged incline
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.

Comments

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