← All sessions

Lower body strength

Foundation Fix: Grounded Glutes & Thighs

This session builds a strong base for your lower body, focusing on stability and mindful movement. It's perfect for beginners looking to connect with their strength.

25 minBeginnerfollicularEquipment: none
60

Warm-up

  • Cat-Cow Flow

    120 seconds

    Gently arch and round your spine, finding ease through your back as you breathe.

    Illustration of Cat-Cow Flow

  • Bird-Dog

    120 seconds

    Maintain a stable core as you extend opposite arm and leg, moving slowly.

    Illustration of Bird-Dog

Main session

Stability & Power

3 rounds

  • Bodyweight Squats

    12 reps

    Imagine sitting back into a chair, keeping your chest lifted and weight in your heels.

    0 / 12
    Illustration of Bodyweight Squats

  • Glute Bridges

    15 reps

    Lift your hips by gently squeezing your glutes, feeling the work in your backside.

    0 / 15
    Illustration of Glute Bridges

  • Standing Calf Raises

    15 reps

    Press through the balls of your feet to lift, then lower with control.

    0 / 15
    Illustration of Standing Calf Raises

Cool-down

  • Figure-Four Stretch

    120 seconds

    Relax into the stretch, breathing into your outer hip.

    Illustration of Figure-Four Stretch

  • Hamstring Reach

    60 seconds

    Gentle forward fold, aiming to lengthen the back of your legs without strain.

    Illustration of Hamstring Reach

Tags

lower bodystrengthbeginnerfollicularbodyweight