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Lower body strength

Rise & Thrive: Leg Day Essentials

This session focuses on building enduring strength in your lower body, vital for everyday movement and overall vitality. It's excellent for beginners who want to feel strong and capable.

25 minBeginnerfollicularEquipment: chair
60

Warm-up

  • Marching in Place

    120 seconds

    Lift your knees gently, swinging your arms naturally to warm up your whole body.

    Illustration of Marching in Place

  • Side Leg Lifts

    120 seconds

    Stand tall and lift one leg out to the side, feeling the gentle work in your outer hip.

    Illustration of Side Leg Lifts

Main session

Foundational Lower Body Movers

3 rounds

  • Box Squats (to a chair)

    12 reps

    Control your descent until your glutes tap the chair, then stand tall.

    0 / 12
    Illustration of Box Squats (to a chair)

  • Side Lunges

    10 reps per leg

    Step out to the side, keeping the working leg bent and the other straight, feeling the inner thigh stretch.

    0 / 10
    Illustration of Side Lunges

  • Calf Raises (heels elevated)

    15 reps

    Use a small book or folded towel under your toes for extra range of motion, pressing up and lowering with control.

    0 / 15
    Illustration of Calf Raises (heels elevated)

Cool-down

  • Seated Hamstring Stretch

    120 seconds

    Reach towards your toes with a long spine, feeling the stretch along the back of your leg.

    Illustration of Seated Hamstring Stretch

  • Kneeling Hip Flexor Stretch

    60 seconds

    Gentle lunge forward, keeping your back knee down, feeling the release in the front of your hip.

    Illustration of Kneeling Hip Flexor Stretch

Tags

legsstrengthbeginnerfollicularendurance