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112
Workout

Glutes and Legs Workout

~10 min.
~120 kcal
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This workout is designed for a comprehensive training of the lower body: glutes, quadriceps, hamstrings, and calves. Suspension straps create an unstable base that engages deep stabilizers and enhances neuromuscular control — making each exercise more effective than its free-weight or machine equivalent.

The workout is designed for an intermediate fitness level. You already know how to maintain proper technique in fundamental movements, are ready to work on balance and coordination, but don't necessarily have experience training with suspension straps. The load is easily adjusted by changing your body angle — the further you move from the anchor point, the more challenging it becomes.

  • Perform a warm-up before the workout — joint mobility exercises and light cardio for 5–7 minutes.
  • Pay attention to your pelvis position during lunges and squats: avoid excessive arching in the lower back.
  • In single-leg exercises, keep the supporting knee slightly bent and avoid locking the joint.
  • Finish the workout with flexibility exercises — they are included in the program and will support recovery.

The program is structured on the principle of "from warm-up to peak load and back": strength blocks alternate with stretching and mobility exercises to reduce fatigue accumulation and maintain movement quality through the final repetition.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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