Beginner Lower Body J: Goblet Squat to Box & Reverse Lunge

The workout

1. 1

   Standing Hip Flexor Pulse

   30s

   Pulse forward in split stance. Opens hips and warms quads.

2. 2

   Wall Sit Arm Reach

   30s

   Hold wall sit and reach alternating arms forward. Engages core and quads.

3. 3

   Side-to-Side Toe Taps

   30s

   Shift weight side to side, tapping toes. Warms hips and legs.

4. 4

   Dumbbell Goblet Squat to Box

   45s

   Squat to box with dumbbell. Focuses on squat mechanics.

5. 5

   Dumbbell Reverse Lunge

   45s

   Step back into lunge holding dumbbells. Works glutes and quads.

6. 6

   Dumbbell Hip Hinge to Row

   45s

   Hinge then row dumbbells. Combines glutes and upper back activation.

7. 7

   Dumbbell Wall Glute Bridge with Band Pulse

   45s

   Pulse bridge at top with band and dumbbell. Targets glutes and abductors.

8. 8

   Dumbbell Standing Calf Raise with Hold

   45s

   Pause briefly at top of calf raise. Strengthens calves and balance.

9. 9

   Half-Kneeling Hamstring Stretch

   30s

   Sit back onto heel with front leg straight. Stretches hamstring.

10. 10

    Wall Calf Stretch

    30s

    Lean into wall with back heel flat. Stretches calves.