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
- 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)
- 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.
- 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