Christiano Ronaldo is not just a football legend. CR7 is also said to possess one of the most wanted physiques in the world. But what exercise routine does he follow to get a physique like that. We reveal some techniques that make you look like CR7.

Hip Lifting

Hip lifting exercise
Insync physio

To exercise the back of the thighs, buttocks and the lower back muscles, the exercise ‘hip lifting’ is very suitable. You lie on your back with your legs bent and raise your pelvis. The arms are stretched out next to the body. You lower the pelvis again and you are back in the starting position. This process is repeated several times.

Genuflection Or Squats

Fitness Tips
Thebox mag

In order to train your thighs, your buttocks, your calves and your back, you should squat. As a starting position, it is important to stand shoulder-wide. The feet point slightly outwards. With a straight upper body and knees sliding outwards, crouch down and then back up. To use your muscles even more, you could also use a barbell.


Plank exercise

Planking is the perfect exercise to train your stomach, back and pelvis. To do this, lie down on your lower arm and raise the pelvis so that the body forms a line and only the arm and feet touch the floor. You hold this position for about 30 seconds. The difficulty can be increased by lifting the outer leg straight.

Box jumps

Box jumps
Coach mag

To strengthen your thighs, buttocks and calves, you should use box jumps. You train your explosive power. You just jump on a bench and back on the floor. It is important to turn your knees outwards rather than inwards when jumping.

Plank Walk

Plank Walk

This exercise is suitable for training your straight abdominal muscles. The starting position is the four-footed position. Then you walk with your elbows on the floor so that they are under your shoulders. Then you put both feet back. The body forms a straight line, the view goes beyond the fists. You should hold this position for 30 to 40 seconds.

Bulgarian split squat

Bulgarian knee squat
Coach mag

Your thighs, buttocks and calves can also be trained very well with the Bulgarian knee supports. You put your instep on a bench and bend your leg about 90 degrees. After a big lunge with the other foot, you go down and up again with this as with classic squats with a straight body. This process is repeated several times.

Towel Rowing

One exercise that is often practiced at rehabilitation centers is rowing towels. It can be used to train the deep abdominal muscles and the hip flexors. You balance your body while sitting on your buttocks. The towel is held under the thighs and around the feet to the upper body and then over the head.


Push Sprint
Boxlife magazine

With this exercise you train your chest, front shoulder, triceps, thighs and calves. You go into the push-up position, do two push-ups, jump from this position to normal, dribble while standing, go up to the header and sprint 5-10 meters.

Romanian Deadlift

Romanian Deadlift

In the Romanian deadlift, the back of the thigh, buttocks, calves and lower back are trained. You lift the weight off the floor and stand upright. Then you bend your upper body slightly forward and push your hips back. The knees are slightly bent. You repeat this a few times.


The independent

In addition to all the demanding and extremely effective exercises, nutrition must of course not be neglected. CR7 not only has exceptional football skills, but also has a well-trained body because along with his exercise, he also focuses on eating right. Nutritionists have claimed that planning certain food habits not only help you burn fat easily but are effective in building overall body physique.

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