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Workout

Lower body: strength and stability

~11 min.
~132 kcal
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This workout focuses on comprehensive development of the lower body muscles — thighs, glutes, and calves — with an emphasis on strength and functional stability. The circuit training format keeps your heart rate at a working level, engages multiple muscle groups at once, and delivers results in both muscle tone and endurance.

This workout is suitable for those who are already familiar with basic exercises and want to move to the next level: here you will encounter unilateral movements, balance variations, and rotational exercises that activate stabilizer muscles and build "functional" strength — not only in the gym, but also in everyday movements.

  • Before you start, perform 5–7 minutes of dynamic warm-up: hip rotations, light lunges, knee raises.
  • Maintain proper technique — especially in balance exercises: do not let your knee cave inward, keep your torso stable.
  • Adjust the difficulty level by changing the angle of inclination toward the suspension strap anchor point: the further from vertical, the harder the exercise.
  • After the workout, spend 5 minutes stretching your thighs and glutes to support recovery.

This workout is designed for adults with an intermediate fitness level. Perform the exercises in sequence, resting between them as needed, and complete the full circuit.

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

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