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Lower Body Power

15 min15 movesGet Bigger
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Circuit 1

  • Squats

    Squats

    45s

    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Leg Swings

    Leg Swings

    45s

    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.

Circuit 2

2 rounds
  • Dumbbell Squats

    Dumbbell Squats

    60s

    How to do it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your chest up and your heels planted as the dumbbells stay close to your body.
    5. Drive through your heels to stand back up and squeeze your glutes at the top.
  • Lunges

    Lungesleft

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.
  • Lunges

    Lungesright

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your chest up.
    2. Step one foot forward into a long stride.
    3. Bend both knees to lower until the front thigh is near parallel.
    4. Keep your torso upright and the front knee over the ankle.
    5. Push through the front heel to return to standing, then switch sides.
  • Glute Bridges

    Glute Bridges

    60s

    How to do it
    1. Lie on your back with your knees bent, feet flat and hip-width apart, arms resting at your sides.
    2. Press through your heels and lift your hips toward the ceiling.
    3. Squeeze your glutes at the top so your body forms a straight line from knees to shoulders.
    4. Pause briefly at the top without arching your lower back.
    5. Lower your hips with control until they nearly touch the floor.
  • Calf Raises

    Calf Raises

    45s

    How to do it
    1. Stand tall with your feet hip-width apart, weight balanced over the balls of your feet.
    2. Press through the balls of your feet to lift your heels as high as you can.
    3. Pause briefly at the top and squeeze your calves.
    4. Lower your heels slowly back toward the floor with control.
    5. Repeat, keeping your ankles steady the whole time.
  • Step-Ups

    Step-Ups

    45s / 30s

    How to do it
    1. Stand tall facing a sturdy box or step, feet hip-width apart.
    2. Place one whole foot flat on top of the box.
    3. Drive through that heel to lift your body up onto the box.
    4. Stand tall on top with control, then step back down softly.
    5. Lower with control to the start, then switch the leading leg.

Circuit 3

  • Hamstring & Quad Stretch

    Hamstring & Quad Stretch

    90s

    How to do it
    1. Stand tall near a wall or sturdy support for balance.
    2. Extend one heel forward with the toes lifted, and hinge at the hips to feel the hamstring stretch.
    3. Hold, then return to standing.
    4. Bend the same knee and draw the heel toward your glutes to stretch the front of the thigh.
    5. Hold, then switch sides.