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Lower Body Foundation

Dig deep and build a rock-solid foundation with controlled squats and lunges that fire up every muscle in your legs. Expect to feel strong, stable, and primed for the weeks ahead!

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Lunge (Walking)

1 set × 10 reps

Glute Bridge

1 set × 12 reps

Main Workout

Deep Squat Hold

3 sets × 10 reps, 10 reps, 10 reps

Reverse Lunge

3 sets × 9 reps, 9 reps, 9 reps

Lateral Lunge Hold

3 sets × 9 reps, 9 reps, 9 reps

Glute Bridge (Single-Leg)

2 sets × 12 reps, 12 reps

Squat Jump

2 sets × 10 reps, 10 reps

Wall Sit

2 sets × 40s, 40s

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 40s

Child's Pose

1 set × 40s