Legs and glutes workout

Engaging the muscles in your lower body stabilises you during sports that require a firm stance and agility, like squash, tennis or football. Strong legs and glutes not only help to avoid injury, but also make you more explosive and powerful.

• Time: 60 minutes (including rests, warm up and cool down)
• Equipment: barbell, ViPR, kettlebell, Swiss ball
• Muscle groups: legs, glutes
• Complements: running, court and pitch games, general fitness
• Improves: lower body strength, agility
• Include in your workout 1-2 times per week to give your muscles time to recover

Legs and glutes workout

WARM UP

• Squat (30 secs, 10 secs rest)
• Lunge (30 secs, 10 secs rest)
• Mountain climbers (30 secs, 10 secs rest)
• Low side to side lunge (30 secs, 10 secs rest)
• Jump squat (30 secs, 10 secs rest)
• Jump lunge (30 secs, 10 secs rest)

MAIN WORKOUT

• Deadlift x12
• ViPR side shift x12 (x6 each side)
• Kettlebell swing with flip to squat x12
• ViPR side flipx12 (x6 each side)
• Romanian deadlift x12
• ViPR lunge to uppercut x12
• Glute kickbacks x12 (x6 each side)
• Swiss ball hamstring curl x12
• Hip thrust x12 

Do three sets and rest for 60 seconds between each set. Choose a weight which is light to medium intensity for you as you’ll need to maintain good technique throughout all three sets.

COOLDOWN

• Recumbent bike / gentle jog (3-5 mins, reduce intensity each minute)
• Hamstring stretch (30 secs each side)
• Lying glute stretch (30 secs each side)
• Side hip and quad stretch (30 secs each side)
• Straight-leg calf stretch (30 secs each side)
• Standing IT band stretch (30 secs each side)

Finding this a challenge?
Use lighter weights, or do half the reps.

Not challenging enough? 
Increase the weights, ensuring you maintain technique and form.

Last updated Tuesday 11 May 2021

First published on Friday 3 February 2017