Low-impact glutes & legs (3 + 2)
A 5-day gym routine, 3 leg and glute days and 2 upper-body days, with no squats, lunges or jumps. Ideal to protect your ankle or start training without impact.
| Days per week | 5 |
| Session length | ≈ 60 min |
| Avoids loading | Ankle |
Use this routine in GymTracking
This routine is built for anyone who wants to prioritize glutes and legs but cannot or does not want to squat, lunge or jump: because of an ankle injury, knee discomfort or simply to train without impact. Everything is done on guided machines, seated or lying down, with no weight on your feet.
How it is organized
There are 3 leg and glute days with a different emphasis each (quads, hamstrings and posterior chain, and glute specialization) and 2 upper-body days (push and pull). Every session ends with an ab exercise that does not require resting on your toes.
A possible weekly order: Monday legs A, Tuesday push, Wednesday legs B, Thursday pull, Friday legs C. If you miss a day, just continue with the next one on the list.
How to progress
- Train close to technical failure on the last set: you should have 1 or 2 reps left in the tank.
- Once you complete every set at the top of the rep range with good form, add weight.
- Rest 60–90 seconds on the big exercises (hip thrust, pulldown, press, row) and about 45 seconds on accessories.
- Warm up with 5 minutes of easy cycling and one light set of the first exercise.
Cardio
The stationary bike on the last day can go at the end of that session or on a rest day. It is the cardio option that loads the ankle the least.
If you have an ongoing injury, show this routine to your physical therapist before starting.
Day 1: Legs & glutes A
| Exercise | Suggested sets |
|---|---|
| Leg extension | 4 × 12 |
| Machine hip thrust | 4 × 12 |
| Hip abduction machine | 3 × 15 |
| Hip adduction machine | 3 × 15 |
| Dead bug | 3 × 10-12 per side |
Day 2: Upper A: push
| Exercise | Suggested sets |
|---|---|
| Machine chest press | 4 × 10-12 |
| Machine shoulder press | 3 × 12 |
| Pec deck fly | 3 × 15 |
| Cable triceps pushdown | 3 × 15 |
| Dumbbell lateral raise | 3 × 15 |
| Machine torso rotation | 3 × 15 |
Day 3: Legs & glutes B
| Exercise | Suggested sets |
|---|---|
| Leg curl (seated or lying) | 4 × 12 |
| Machine hip thrust | 4 × 10 |
| Cable glute kickback | 3 × 15 per leg |
| Hip abduction machine | 3 × 15 |
| Hip adduction machine | 3 × 15 |
| Machine crunch | 3 × 20 |
Day 4: Upper B: pull
| Exercise | Suggested sets |
|---|---|
| Lat pulldown | 4 × 10-12 |
| Seated machine row | 4 × 12 |
| Single-arm cable row | 3 × 12 |
| Biceps curl (machine or seated dumbbell) | 3 × 15 |
| Face pull | 3 × 15 |
| Reverse crunch | 3 × 15 |
Day 5: Legs & glutes C
| Exercise | Suggested sets |
|---|---|
| Machine hip thrust | 4 × 15 |
| Cable glute kickback | 3 × 15 per leg |
| Hip abduction machine | 3 × 20 |
| Hip adduction machine | 3 × 20 |
| Leg extension | 3 × 15 |
| Standing cable crunch | 3 × 15 |
| Stationary bike | 20-30 min |
Copy it to your account: swap exercises, log your sets and see your calendar.
Use this routine in GymTrackingIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.