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152
Workout

Leg and Glute Toning

~12 min.
~144 kcal
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This circuit workout targets the muscles of the thighs, glutes, and calves — all the key zones of the lower body. The exercises are performed with FISIO functional loops, which allow you to gently adjust the load by changing your body angle without placing axial pressure on the spine — unlike working with a barbell or heavy dumbbells.

The workout is structured on an alternating principle: strength exercises for large muscle groups are followed by movements for coordination and stabilization, which keeps the heart rate elevated and engages the deep stabilizer muscles. This makes the workout effective not only for aesthetics but also for the functional health of the joints.

  • Level: intermediate — suitable for those who are already familiar with basic movements (squat, lunge, plank).
  • Format: circuit — exercises follow in sequence with minimal rest between them.
  • What to pay attention to: keep an eye on knee alignment (do not let the knees cave inward during squats and lunges), keep the core stable, and avoid arching the lower back in plank positions.
  • The loops are attached at a height of approximately 1–1.5 m for most standing exercises and at floor level for reverse plank movements.

Perform this workout 2–3 times per week with a rest day between sessions. After just 3–4 weeks of consistent training, you will notice a significant improvement in tone and strength in your legs and glutes.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge with rotation
6
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge with rotation
6
Level: 2
R1
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Rotation with load
6
Level: 2
R1
10
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
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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