Intermediate Leg Day 4

The workout

1. 1

   Standing Glute Kickbacks

   30s

   Lift leg straight back while standing tall. Activates glutes.

2. 2

   Bodyweight Cossack Squat

   30s

   Shift side to side into deep lateral squat. Opens hips and adductors.

3. 3

   Wall Sit with Heels Raised

   30s

   Hold wall sit with heels off ground. Prepares quads and calves.

4. 4

   Barbell Sumo Deadlift

   45s

   Use wide stance and lift barbell. Targets glutes, hamstrings, and adductors.

5. 5

   Dumbbell Bulgarian Split Squat

   45s

   Place back foot on bench and lower. Strengthens quads and glutes.

6. 6

   Dumbbell Squat to Calf Raise

   45s

   Squat then rise onto toes. Works quads and calves.

7. 7

   Barbell Glute March

   45s

   Bridge with barbell and alternate marching. Engages glutes and core.

8. 8

   Seated Dumbbell Calf Raise

   45s

   Sit and lift heels with dumbbells on thighs. Targets soleus.

9. 9

   Pigeon Stretch

   30s

   Cross shin in front and fold forward. Deep stretch for glutes.

10. 10

    Elevated Toe Calf Stretch

    30s

    Place toes on step and drop heel. Stretches calves and ankles.