At Home Leg Workout

AT HOME LEG WORKOUT💥

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With being snowed in, I wanted to share some different workouts today to give you things to do. So follow the page and turn the post notifications on cause I’ll be posting the ab workout later today!
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Warm up first – 3 minute of lunges, 20 air squats
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Goblet Squat
🔹5 x 20 reps
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Full Range Glute Extensions
🔹4 x 15
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Single Leg Stiff Leg Deadlift
🔹6 x 10 each leg
Superset with
Single Leg Glute Extensions
🔹6 x 10 each leg
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Lunges In Place
🔹4 x 8 each leg (Pause 1inch from ground)

Time to work!!
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Get FASTER At Home With This 1 Drill

GET FASTER 🏃💨

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Get faster with this 1 drill that can be done at home! Takes less then 5 minutes and can be done just about everyday

1️⃣Find a stair or stack up some books to about a 4-10 inch elevated surface

2️⃣go down to one knee and take the other foot to the top of the stair

3️⃣set a stop watch and hold on to something lightly for balance. Lift up the foot on the stair about an inch and hold it there

4️⃣ do 4 sets of 10 second holds each leg the first couple days. Then go 15 seconds. Work up to 30 second holds every set for each leg. 

⭐️ keep the core engaged and don’t lean back or forward too much. That is why I’d prefer you to use a nearby wall if you can to keep balance.

🔥 this drill will add strength to the hip flexors with the help of isometric training. You won’t typically get too sore so you can do this 3-6 days a week. Start lower at first and add more days as your body gets used to this movement!

Tag one of your homies that needs this exercise to beat you in a race 🏃‍♀️🏃

#ironstrengthandconditioning #costafitness #gym #legday #legworkout #fitness #athlete #athletetraining 

#strengthtraining #speed #speedtraining #speeddevelopment #sprinting #sprinttraining #trackandfield #tracktraining #sprinttechnique #runningtechnique #getfaster #runfaster #hipflexor

Elevated Lunges for Strength, Speed & Size

This is an exercise that will really help with:

⭐️ Growing and strengthening the glutes 🍑

⭐️ Increasing squat & deadlift 🏋️‍♂️🏋️

⭐️ Jumping higher 🐰

⭐️ Increasing sprinting speed 🏃‍♀️🏃

⭐️ Getting more flexible in the hips 🧘‍♂️🧘


Elevated lunges have recently became one of my favorite leg exercises for creating more strength, size and explosive power for my athletes.

Here are a couple details to pay attention to when doing this exercise:

👉Set up an elevated surface of about 4-8 inches. I typically use a couple weight plates to start off.

👉I would start without weight to really get the flexibility down and then you can start adding in weight to increase the intensity.


I like to program these after the main movement on lower body day. Depending on the client and goal, I will program 3-5 sets of 4-10 reps each leg.

For a better physique I would do 4-5 x 10 🍑 .

For strength and most athletic goals I would typically prescribe 3-4 x 5 each leg with heavier weights (only after you get used to the movement, because of the excessive stretch). 🏋️🏋️‍♂️


Tag your gym amigos and get to work 💪

#ironstrengthandconditioning #gym #legday #legworkout #fitness #weightloss #bodybuilding #athlete #athletetraining #strengthtraining #glutetraining #gluteworkouts #increasevertical #increasespeed #lunges

Have a great day!

-Alex Costa-