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Lower Body Strength

Build strong, stable legs from the ground up! Today's session guides you through foundational squat and lunge patterns that will set you up for serious lower body strength over the next four weeks.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Squat Progression

Progressive exercise

Reverse Lunge

1 set × 8 reps

Glute Bridge

1 set × 10 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Walking Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Deadlift (Romanian) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Step-Up - Dumbbell

2 sets × 10 reps, 10 reps

Sumo Squat - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Kneeling Hip Flexor Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 30s

Child's Pose

1 set × 40s