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122
Workout

Functional Leg Strength

~11 min.
~132 kcal
⁉️ Comments

This circuit workout focuses on developing functional lower body strength — thighs, glutes, and calves. Unlike isolated machine exercises, each movement here engages several muscle groups simultaneously and trains the stabilizers responsible for balance and coordination in everyday life and sports.

FISIO functional straps allow you to adjust the load by changing your body angle, making the workout accessible to a wide range of participants. There is no axial load on the spine typical of barbell squats — joints and back work in a safe mode.

The workout is structured as a circuit: exercises alternate between targeted zones, with heavy compound movements interspersed with balance and mobility work. This allows you to maintain high intensity without overloading individual muscle groups.

  • Level: intermediate
  • Format: circuit training
  • Number of exercises: 15
  • Primary zones: thighs, glutes, calves, stabilizers
  • Equipment: FISIO functional straps

Before you begin, perform a short joint warm-up. Make sure your knee does not cave inward during lunges and squats — this is the key technical focus of the entire workout.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
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
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Rotation 2
1
Level: 2
R1
8
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Lunge
4
Level: 3
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Back extension
5
Level: 3
R1
10
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Single leg hip hinge
1
Level: 2
R1
5
Backward lunge
4
Level: 2
R1
12
Rotation 2
1
Level: 2
R1
8
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Lunge
4
Level: 3
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Back extension
5
Level: 3
R1
10
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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