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124
Workout

Quadriceps and Endurance

~1 h. 3 min.
~756 kcal
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The quadriceps is the most powerful muscle group in the legs, engaged with every step, climb, and jump. This circuit workout combines strength exercises targeting the quadriceps with movements that build overall endurance and body stabilization. The circuit format prevents muscles from recovering passively: while one area rests, another is working — keeping the cardiovascular system under load throughout the entire session.

The workout is designed for an intermediate fitness level. You already know how to control your squat and lunge technique, feel your core in a plank, and are ready for continuous work in circuit mode. FISIO suspension straps allow you to fine-tune the load by adjusting your body angle — simply shift a little closer to the anchor point and the exercise becomes more challenging without changing any weight.

  • Perform the exercises in sequence, resting as little as possible between them.
  • Pay attention to your knee position: it should not cave inward during squats and lunges.
  • Keep your core engaged — a tight midsection protects the lower back and helps maintain balance on the straps.
  • After completing a round, take a 60–90 second break and repeat 2–3 times if possible.

At the end of the workout, hip flexibility and mobility exercises await you — they will help release accumulated tension in the quadriceps and hip joint and support recovery.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Explosive push ups
10
Level: 2
R1
4
Golf
1
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R1
5
Round 2
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Lunge
4
Level: 3
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Explosive push ups
10
Level: 2
R1
4
Golf
1
Level: 2
R1
6
A - Abduction
5
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Hero pose
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R1
5
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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