Workout of the Day: 7 Great Exercises for Strong Legs and Glutes

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

A complex that will pump strength, mobility and balance.

This workout combines strength movements with stretching and is done in an intense interval workout format. Due to this, it will help to spend more calories, well load all the muscles of the legs and core, and slightly increase the mobility of the joints.

Plus, the exercises are super interesting, and the training itself will surely leave you with a lot of positive emotions. Especially if you do it with music.

Do the exercises in a 40/20 format: work 40 seconds, then rest 20 and move on to the next movement. You can also change the time to 30/30 if you want to simplify the complex, or to 45/15 if you are going to give your best.

The workout includes the following exercises:

1. "Pistol" with a roll back … Alternate your legs every other time. To simplify the movement, perform the "pistol" only downward, and after rolling, stand on both legs.
2. Jumping forward lunge.
3. Twisting side lunges.
4. Hip circle in gluteal bridge … Do four or five hip rotations in one direction, then switch legs and do the same in the other.
5. Squat with access to toes and incline on one leg … If you can't keep your balance while bending over, place your back foot on your toes. Make sure that your back remains straight.
6. "Skater" with a jump … The ligament consists of three side-to-side jumps and one bounce in place with a high knee lift.
7. Running with a high hip lift and one-legged bend … Three high hip raises and one bend with balance on one leg.

Make one or three circles, depending on how much time you have. Rest 1-2 minutes between circles.