Leg and posterior-chain endurance

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Build your endurance without equipment

13 Exercises

Required equipment

Musculation bench

Muscles

Hamstrings Quadriceps Glutes Adductors Calves Abs Back

Standard

Warm-up

Butt Kicks View exercise

Use a light to moderate pace to prepare the knees and gradually raise body temperature.

40 seconds

Leg Swings View exercise

Perform repetitions per leg with a gradually increasing range of motion and no abrupt movements.

10 - 12 Repetitions

Side Lunges View exercise

Perform a slow warm-up set on each side with a moderate range of motion and the whole foot planted.

6 - 8 Repetitions

Circuit 4 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Bulgarian Split Squat View exercise

Count repetitions per leg. Keep your base stable and reduce the range of motion if the front knee becomes uncomfortable.

Round 1: 10 - 18 Repetitions

Round 2: 10 - 18 Repetitions

Round 3: 10 - 18 Repetitions

Round 4: 10 - 18 Repetitions

Chain without rest

Single Leg Glute Bridge View exercise

Count repetitions per side and keep the pelvis level. Return to the bilateral Glute Bridge if the hamstrings cramp or the pelvis rotates. Read more

Count repetitions per side and keep the pelvis level. Return to the bilateral Glute Bridge if the hamstrings cramp or the pelvis rotates.

Round 1: 10 - 18 Repetitions

Round 2: 10 - 18 Repetitions

Round 3: 10 - 18 Repetitions

Round 4: 10 - 18 Repetitions

Chain without rest

Calf Raises View exercise

Rise high onto the ball of the foot and lower fully. Progress to the top of the rep range first, then switch to one leg if full range of motion remains easy. Read more

Rise high onto the ball of the foot and lower fully. Progress to the top of the rep range first, then switch to one leg if full range of motion remains easy.

Round 1: 20 - 30 Repetitions

Round 2: 20 - 30 Repetitions

Round 3: 20 - 30 Repetitions

Round 4: 20 - 30 Repetitions

Chain without rest

Wall Sit View exercise

Choose a comfortable depth and keep your back against the wall. Progress by duration first; if the upper end of the time range becomes easy, increase the depth slightly without pain. Read more

Choose a comfortable depth and keep your back against the wall. Progress by duration first; if the upper end of the time range becomes easy, increase the depth slightly without pain.

Round 1: 30 seconds - 55 seconds

Round 2: 30 seconds - 55 seconds

Round 3: 30 seconds - 55 seconds

Round 4: 30 seconds - 55 seconds

Chain without rest

High Knees View exercise

Use a brisk but controlled pace to train cardiovascular endurance. Reduce knee height if the impact becomes excessive.

Round 1: 30 seconds - 45 seconds Rest time : 1 minute

Round 2: 30 seconds - 45 seconds Rest time : 1 minute

Round 3: 30 seconds - 45 seconds Rest time : 1 minute

Round 4: 30 seconds - 45 seconds Rest time : 2 minutes

1 minute rest between each round

Repeat 4 times

2 minutes rest

Standard

Main

Good Morning View exercise

Push the hips back with a neutral spine. Progress through repetitions first, then use a deeper descent if you can maintain the same control. Read more

Push the hips back with a neutral spine. Progress through repetitions first, then use a deeper descent if you can maintain the same control.

Set 1: 15 - 25 Repetitions Rest time : 45 seconds

Set 2: 15 - 25 Repetitions Rest time : 45 seconds

Set 3: 15 - 25 Repetitions Rest time : 45 seconds

Side Lunges View exercise

Count repetitions per side and keep the foot of the bent leg firmly planted. Increase the range of motion only if mobility remains comfortable. Read more

Count repetitions per side and keep the foot of the bent leg firmly planted. Increase the range of motion only if mobility remains comfortable.

Set 1: 10 - 16 Repetitions Rest time : 45 seconds

Set 2: 10 - 16 Repetitions Rest time : 45 seconds

Set 3: 10 - 16 Repetitions Rest time : 45 seconds