Beginner Lower Body C: Lateral Lunge & Kickstand Deadlift

The workout

1. 1

   Bodyweight Glute Bridge March

   30s

   Bridge hips up and alternate leg lifts. Activates glutes and core.

2. 2

   Standing Leg Swings

   30s

   Swing leg forward and back. Loosens hips and hamstrings.

3. 3

   Wall Sit with Arm Reach

   30s

   Hold wall sit and alternate arm reaches. Warms quads and shoulders.

4. 4

   Dumbbell Goblet Lateral Lunge

   45s

   Hold dumbbell at chest and lunge to the side. Strengthens glutes and adductors.

5. 5

   Dumbbell Kickstand Deadlift

   45s

   Use one foot slightly back for support. Targets hamstrings and glutes.

6. 6

   Dumbbell Walking Lunge

   45s

   Lunge forward alternating legs. Improves strength and balance.

7. 7

   Dumbbell Glute Bridge with Hold

   45s

   Hold top position of glute bridge. Builds endurance and glute strength.

8. 8

   Dumbbell Standing Calf Raise

   45s

   Raise heels with dumbbells. Focuses on calves.

9. 9

   Seated Hip Stretch

   30s

   Cross ankle over opposite knee and lean forward. Stretches outer glutes.

10. 10

    Wall Hamstring Stretch

    30s

    Lie on back with one leg up the wall. Stretches hamstrings and calves.