During Ramadan, energy levels are… unpredictable. Some days you feel fine. Other days, walking from your room to the kitchen feels like cardio. Leg day? Sounds ambitious. But here’s the thing — just because we’re fasting doesn’t mean we completely ghost our fitness goals. We just adjust them. Keep it realistic. Keep it doable. And most importantly, keep it short.
So after our upper body session, we asked fitness trainer Ayesha Alvi to give us a lower body routine that works your legs and glutes without draining every ounce of energy you have left before iftar. This one’s simple, effective, and takes just 30 minutes. No drama.
This is perfect to do 30 minutes before iftar or whenever you can squeeze it in. It targets your glutes, quads, hamstrings, and calves — basically everything from the waist down.
Warm-Up (10 Minutes Total)
- 5 minutes jogging in place
- 5 minutes dynamic stretches (leg swings, hip circles, lunges with rotation, light hamstring stretches)
The goal here isn’t to exhaust yourself. It’s to wake your body up. Get your blood flowing. Loosen up those hips. Then we move.
Main Workout
Start with:
- Sumo Squats – 15 reps
- Step-Ups + Hip Flexor Raise – 10 reps each leg
Next round:
- Hip Thrusts – 15 reps
- Romanian Deadlifts – 15 reps
Final round:
- Split Squats – 10 reps each leg
- Calf Raises – 15 reps
Heads up: Take a 45 second rest in between each set.
Ramadan doesn’t mean skipping leg day. It just means making it manageable. This routine keeps your lower body strong, boosts circulation, and helps you feel less sluggish — without leaving you flat before iftar.
Because showing up for 30 minutes, even on low energy, still counts. And during Ramadan? That’s more than enough.
About Ayesha Alvi
Ayesha Alvi is a strength coach and personal trainer at C3 Fitness. She also offers home-based and online training sessions, making fitness accessible whether you prefer the gym or working out from your own space.
