Lower body – muscular endurance
10 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Use a progressive warm-up to prepare your legs without reducing your endurance before the main sets.
3 minutes - 4 minutes
Use a comfortable range of motion and a smooth tempo to prepare the squat movement pattern before the working sets.
12 - 15 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Choose a load you can maintain with stable technique across all sets and keep about two repetitions in reserve to build endurance without compromising movement quality. Read more Read less
Choose a load you can maintain with stable technique across all sets and keep about two repetitions in reserve to build endurance without compromising movement quality.
Set
1: 10 - 12 Repetitions
Set
2: 10 - 12 Repetitions
Set
3: 10 - 12 Repetitions
Chain without rest
Keep your back neutral and control the lowering phase; reduce the load if tension shifts away from the hamstrings or your posture starts to break down. Read more Read less
Keep your back neutral and control the lowering phase; reduce the load if tension shifts away from the hamstrings or your posture starts to break down.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a controlled range of motion and avoid forcefully locking out the knees to sustain the higher training volume required for your endurance goal. Read more Read less
Use a controlled range of motion and avoid forcefully locking out the knees to sustain the higher training volume required for your endurance goal.
Set
1: 15 - 20 Repetitions
Set
2: 15 - 20 Repetitions
Set
3: 15 - 20 Repetitions
Chain without rest
Keep your pelvis stable and slow down the return phase to maintain tension without compensating through the lower back.
Set
1: 15 - 20 Repetitions
Rest time : 1 minute
Set
2: 15 - 20 Repetitions
Rest time : 1 minute
Set
3: 15 - 20 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Pause briefly at the top and lower under control to develop calf endurance through the full range of motion.
Set
1: 15 - 20 Repetitions
Set
2: 15 - 20 Repetitions
Set
3: 15 - 20 Repetitions
Chain without rest
Count repetitions on each side and resist trunk rotation; reduce the load if you lose alignment.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Rest time : 45 seconds
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Standard
Cool-down
Walk at an easy pace to gradually lower your heart rate after the leg work.
2 minutes - 3 minutes
Hold the position on each side without pain or excessive pulling.
30 seconds - 45 seconds
This workout is part of a complete program.
View program