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100
Workout

Glutes and thighs: support

~9 min.
~108 kcal
⁉️ Comments

This workout is designed for comprehensive training of the gluteal muscles and thigh muscles — the front, back, and inner surfaces. The exercises are built around the concept of "support": not just strengthening the legs, but teaching them to keep the body stable during walking, running, squats, and any dynamic movements.

Functional suspension straps add an element of instability to classic exercises, which forces the stabilizer muscles to work more actively. As a result, you gain not isolated loading, but movement patterns that transfer directly to everyday life and sports.

  • Difficulty level: intermediate (basic experience with suspension straps required).
  • Focus: strength, balance, hip joint stabilization.
  • Particularly beneficial for those with a sedentary lifestyle, runners, and team sports athletes.
  • Perform movements in a controlled manner — speed is not the goal here; technique quality comes first.

The workout is structured on the principle of alternating load zones: heavy multi-joint exercises are followed by balance and mobility exercises. This helps maintain intensity without accumulating local fatigue, allowing you to finish the session without the feeling of "heavy" legs.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
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
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
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
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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