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110
Workout

Lunges: strength and balance

~9 min.
~108 kcal
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This workout is built around lunges and squats — movements that develop leg strength, pelvic stability, and spatial body control. Functional suspension straps turn familiar exercises into a multi-level challenge: you're not just pushing weight — you're maintaining balance, stabilizing your core, and working each leg independently, addressing side-to-side imbalances.

The workout is designed for intermediate-level athletes. You're already comfortable with the basic movements and ready to add a coordination component: side lunges with one foot in the strap, single-leg Romanian deadlift, lateral lunges in balance — all of these demand focus and engage stabilizers that rarely get activated in a conventional gym setting.

  • Thoroughly warm up your hip joints and ankles before you begin.
  • Keep your torso upright throughout every lunge — don't lean forward.
  • The working knee should not cave inward — watch for this on every rep.
  • The straps provide support and a point of contact — use them to deepen your range of motion, not to hang off your hands.

The session wraps up with back and core exercises that rebalance the overall load and help relieve compression in the lower back after intensive leg work. Perform this workout 2–3 times per week, alternating with rest days or upper-body sessions.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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