We’re all familiar with the standard leg day routine – endless squats and lunges that can feel repetitive. But what if you could transform your leg workouts by introducing lateral movement and Pilates principles? That’s the innovative approach behind this dynamic four-minute hybrid workout combining strength training with Pilates-inspired techniques.
This unique program, developed by trainers Tara Bethune and Marcus Martinez (CSCS), merges the best of mat Pilates with traditional strength training. Their collaboration resulted in the Women’s Health x Men’s Health Pilates x Lift program, now available exclusively to Women’s Health+ members. This isn’t just about aesthetics – these workouts are designed to improve muscular endurance, mobility, and strength simultaneously.
Why This Matters
The beauty of this approach lies in its novelty. Most lower body workouts keep you confined to the “sagittal plane” – forward and backward movements. This hybrid program introduces lateral movement, creating a more balanced and effective workout that engages muscles in new ways.
Meet Your New Leg Day Finisher
This quick, effective workout requires just four minutes and minimal equipment (optional dumbbell and mat). Perform the exercises back-to-back with little rest for two rounds, or increase the challenge with one-minute breaks between rounds for four total sets.
Cossack Squat
How to perform:
– Start in a wide stance with feet slightly beyond shoulder-width, toes pointing forward
– Hold a dumbbell in a goblet position (standing upright)
– Engage your entire core by squeezing shoulder blades, abs, and glutes
– Bend one knee, pushing your buttocks back while squatting sideways
– Keep your straight leg extended, allowing it to rotate outward as you lower your body
– Maintain core tension to keep your torso upright
– Stand back up to return to the starting position
– Repeat on the opposite side for one minute before switching
Why trainers love it: “The cossack squat gets you moving laterally, which is key because it breaks you out of the typical sagittal plane movement pattern common in most strength training exercises,” Martinez explains.
Copenhagen Plank
How to perform:
– Lie on your side with forearm directly under your shoulder
– Extend your legs and stack them on top of one another
– Lift your hips to form a straight line from head to toe
– Engage your core, glutes, and shoulder blades
– Draw your bottom leg toward your chest, keeping your knee elevated
– Hold for 30 seconds, continuing to engage your muscles
Why trainers love it: “This challenging plank variation intensely works your obliques, but it’s beneficial for your entire lower body as well,” Martinez notes. “It’s great for your inner thigh (adductors) and builds strength throughout your whole hip.”
Level Up Your Fitness
Ready to shake up your leg day routine? This hybrid approach offers a fresh perspective on lower body training. It combines the stability and core engagement of Pilates with the strength-building benefits of traditional weight training, creating a more well-rounded workout experience.
For a complete leg-focused program featuring these techniques, explore the full Women’s Health x Men’s Health Pilates x Lift course available on Women’s Health+. Whether you use this workout as a finisher after traditional leg exercises or a standalone quick burn, you’re guaranteed a more engaging and effective leg day experience
