• My EVO
  • FAQ
  • Careers
  • Contact Us
evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
  • What is Evo
    • What is Evo
    • Philosophy
    • EVO Manifesto
    • EVOMOVE
    • EVO Academy
  • Training
    • Training
    • Personal Training
  • EVO CLUBS
    • EVO Vienna Berggasse
    • EVO Vienna Mariahilfer Strasse
    • NEW – EVO Vienna Schleifmühlgasse
  • Blog Evo
  • JOIN NOW
  • Free Trial
EN
  • DE
✕

Workout of the week: 10-min glutes and legs workout

9th August 2021
glutes and legs workout

ANGELICA CAVAZOSAngelica Cavazos

Personal trainer from Vienna

Angelica specializes in strength and mobility training and trains people to become physically skillful and mentally intuitive. She creates efficient training programs that allow her clients to build strength and muscles and gain an athletic body.

Follow her on Instagram: @angieinmotion


10-MIN GLUTES AND LEGS WORKOUT

ALL LEVELS / functional glutes and legs workout

Equipment: Plyo box

Plyo boxes — now that’s a funny name for a rather simple fitness equipment. Plyo is a diminutive of Plyometric or jumping training. You can find Plyo boxes in all EVO clubs, and there’s a reason behind it: it’s an effective way to make your workouts more entertaining and challenging. Plus, as we covered before, they are perfect for building explosive power.

There won’t be jumping around on today’s session, which also helps prove these boxes’ versatility. It’s a functional glutes and legs workout that will use the soft surface of this equipment as support. Angie Cavazos, a friend and personal trainer from Vienna, is the mastermind behind it.

This workout consists of only 3 exercises to be performed in 3 rounds, 10 reps on each leg. Simple, challenging and effective — the way we like it.

  1. Single leg figure 4 hip thrust
  2. Single leg box squat
  3. Single leg hip hinges 

Ready to think outside the box? Let’s go! 

7-day trial Blog CTA

WORKOUT SETUP

  • 3 exercises
  • 10 reps each leg
  • 3 rounds
  • 10 minutes
  • Equipment: Plyo box

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

  • Plyo box = a couch or a stable chair with a pillow for support

WORKOUT EXERCISE LIST

3 rounds

1 – SINGLE LEG FIGURE 4 HIP THRUST

10 reps each leg

  • Start in a seated position with your back and arms on the box.
  • Cross one leg over the other and drive the other foot into the floor.
  • Bridge your hips up while squeezing your glute, using your heel. 
  • Lower your hips back to the starting position and repeat on both sides. 

2 – SINGLE LEG BOX SQUAT

10 reps each leg

  • With the box behind you, plant both feet on the floor hip-width apart. Then, release one of your feet from the floor. 
  • Bend the other leg at your hips, knee in line with your toes, until you can lightly sit on the bench. 
  • Makes sure your back is between a 45- to 90- degree angle to your hips.
  • Use your heel to return to the starting position and repeat on both sides. 

3 – SINGLE LEG HIP HINGES

10 reps each leg

  • Stand tall, feet hip-width apart and arms at your side. 
  • Place one foot on the box behind you and stand in just one leg, with that knee soft. 
  • With your core tight, hinge your upper body forward, bending it at your hips. 
  • Lower it until it’s parallel to the floor. 
  • That’s one rep. Repeat with both legs. 

That was our glutes and legs workout. If you liked it, try some other training sessions here:

  • 20-min full-body dumbbell workout
  • Single-arm kettlebell circuit
  • Functional circuit workout
  • Full-body HIIT workout
  • 10-min functional cardio workout
  • 25-min glute workout
  • Dumbbell lower body workout
  • Functional full-body workout
  • 20-min stability workout
  • 20-min abs and core workout
  • 30-min total core workout
  • 30-min upper body workout
  • 12-min kettlebell mobility flow
  • 16-min EMOM workout
  • Full-body Yoga tone workout
Share
0

Recent posts

22nd March 2023

5 benefits of weighted vests


Weiterlesen
superset workout
20th March 2023

Workout of the week: 20-min superset workout


Weiterlesen
Mobility Training - EVO Fitness
15th March 2023

What is mobility training & why it should become part of your routine?


Weiterlesen

Recent Posts

  • 5 benefits of weighted vests

    5 benefits of weighted vests

    22nd March 2023
  • Workout of the week: 20-min superset workout

    Workout of the week: 20-min superset workout

    20th March 2023
  • What is mobility training & why it should become part of your routine?

    What is mobility training & why it should become part of your routine?

    15th March 2023
  • Workout of the week: 10-min no-equipment cardio workout

    Workout of the week: 10-min no-equipment cardio workout

    13th March 2023
  • Off with the shoes: barefoot workout benefits

    Off with the shoes: barefoot workout benefits

    8th March 2023

EVO AUSTRIA

Address
Lifestyle Concept Austria GmbH
Wehlistraße 66, 5. OG
1200 Wien

E-Mail address: info@evofitness.at
Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

MEMBERS

  • My EVO
  • FAQ
  • Careers
  • Contact Us

DON’T MISS OUT ON OUR NEWS!

Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

I agree to the processing and storage of my personal data in order to receive EVO’s communications.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

© EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
EN
  • EN
  • DE
  • My EVO
  • FAQ
  • Careers
  • Contact Us