FitPacer Français

Home › All guides › Strength

Legs & glutes: 5 exercises, 3 sets

Leg and glute muscles are the largest in the body. Strengthening them helps with running, climbing stairs and carrying loads, and protects your knees and back.

Duration16 minLevelBeginner to intermediateEquipmentA wall
Start this routine in FitPacer

Free, no account, on iPhone without the App Store.

Benefits

  • Strengthens thighs, glutes and calves
  • Improves stability and protects the joints
  • The ideal complement to running

Who is it for?

For everyone, especially runners and people who sit a lot.

Steps

  1. 1 min warm-up
  2. Squats, lunges, glute bridge, wall sit, calf raises: 40 s each
  3. 15 s rest between exercises, 1 min between sets, 3 sets

Tips

  • Keep your knees in line with your feet during squats and lunges
  • Squeeze your glutes at the top of the bridge
  • Add weight (a backpack) when it gets easy

Precautions

  • With knee pain, reduce the depth of squats and lunges

References

  1. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

In the same family

Abs & core: 4 exercises, 3 sets12 minNo-equipment full body: 5 exercises, 3 sets15 min 40
Start this routine in FitPacer

This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.