Leveling up: street complex for strong legs and powerful abs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

During this workout, you only need a bench.

We've rounded up some effective exercises for building your legs, glutes, abs, and hip flexors.

How to do a workout

The complex includes six exercises:

1. Squats on one leg - 12-15 times per leg.
2. Lifting the legs while lying down - 20 times.
3. Diagonal strides - 10 times per leg.
4. Seated crunches - 15 times.
5. Cross steps - 10 times per leg.
6. Reverse hyperextension - 15 times.

Do your workout in a circular format. Do all the movements in a row without rest, then catch your breath and start over. Complete three circles.

How to do the exercises

Squats on one leg

Stand with your back to the bench, step back and place the toe of one leg on the support. You can keep your hands on your belt or in front of your chest. Lower into a squat to parallel to the thigh with the floor or slightly higher, then rise to the starting position and repeat.

Make sure that the knee does not curl inward during the climb, the heel does not come off the floor, and the back does not bend. Try to keep your hips at the same level so that the hip joint does not tilt to one side.

Raising the legs while lying

Lie on a bench, raise your arms above your head and grab the edge. Press the lower back to the surface, keep your legs in line with the body.

First, lift your legs up, and then lift the pelvis away from the bench. Return to starting position and repeat. You can work with straight or bent knees.

Diagonal steps

Stand facing the bench. Place one foot on the surface slightly to the side with your thigh diagonally.

Walk down, walk back down and repeat on the same leg. Do not push off the ground with your other foot - lift only due to the strength of the working hip. Come back smoothly and under control.

First, do the required number of repetitions for one leg, and only then for the other.

Seated crunches

Sit on the edge of the bench, lean back with your back straight and lift your legs off the floor. Bend your legs at the hip joints, pulling your knees to your chest, and again return to the starting position. Stick with your hands on the edge of the bench and do not lower your feet to the floor until the end of the approach.

Cross steps

Stand with your right side to the bench and put your left foot on it. Hands can be placed on the belt or held in front of the chest. Transfer your body weight to your left leg and climb onto the bench. Smoothly go back down and repeat.

Reverse hyperextension

Lie on a bench so that your stomach is pressed against the surface, and your hips remain in weight. Grasp its edges with your hands, bend your knees and slightly spread your hips to the sides.

Raise and lower your legs in a small range. Contract your glutes at the top of each rep.