Workout 1 — Legs Strength | Evolve Miami Team
Workout 1 · Building Strength
Day 01

Legs Workout

Build legs strength — the foundation of every capoeira movement, every kick, every escape.

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Why Legs?

Strong Legs, Strong Life

Leg strength is the foundation of everything — walking, running, climbing stairs, and staying independent as you age. Strong legs protect your knees, hips, and lower back, reducing injury risk in daily life and sport.

In capoeira, your legs are your engine. Every ginga, every esquiva, every kick starts from the ground up. Building leg strength means more power in your attacks, more stability in your escapes, and more endurance in the roda.

This workout targets your quads, hamstrings, glutes, and hip stabilisers — the exact muscles that drive capoeira movement.

3
Sets
3–4×
Per Set
9
Exercises
45–60
Minutes
Legs Workout

Your Training Sets

Click any set to watch the video and see the full exercise list. Do 3 to 4 rounds of each set before moving to the next.

Set 1 video
Set 1
Squat Focus
  • Slow Squat — 8 to 12 reps
  • Squat Hold — 30 sec hold
  • Cocorinha — 10 rep
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Set 2 video
Set 2
Hip Hinge & Bridges
  • Hip Hinge — 8 to 12 reps
  • Bridges — 10/15 reps
  • Esquiva Lateral — 5/10 each sides
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Set 3 video
Set 3
Sumo & Lunges
  • Sumo Squat — 15 reps
  • Lunges — 8 to 10 each leg
  • Lateral Leg Raise — 15 each leg
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How to train: Complete 3 to 4 rounds of each set before moving to the next. Rest 60–90 seconds between rounds. Focus on control and form over speed.

Keep Showing Up

Repeat this workout for at least 3 weeks before moving to the next one. Consistency builds strength.

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Set 1 · Do 3 to 4 rounds
Squat Focus
1
Slow Squat
8 to 12 reps — 3s down, 3s hold, 2s up
2
Squat Hold
30 sec to 1 min hold
3
Cocorinha
10 reps — deep squat position
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 2.
Set 2 · Do 3 to 4 rounds
Hip Hinge & Bridges
1
Hip Hinge
8 to 12 reps — hinge at the hips
2
Bridges
10/15 reps — squeeze at the top
3
Esquiva Lateral
5/10 reps each side
Rest 60–90 seconds between rounds. Complete all 3 to 4 rounds before moving to Set 3.
Set 3 · Do 3 to 4 rounds
Sumo & Lunges
1
Sumo Squat
15 reps — wide stance, toes out
2
Lunges
8 to 10 reps each leg
3
Lateral Leg Raise
15 reps each leg — controlled
Rest 60–90 seconds between rounds. Great work — you've completed the full legs workout!