Beginner Lower Body E: Wall Squat Hold & Goblet Reverse Lunge

The workout

1. 1

   Wall Sit Arm Circles

   30s

   Hold wall sit and draw small circles with arms. Warms quads and shoulders.

2. 2

   Leg Cradle Stretch

   30s

   Pull knee and foot toward chest. Opens hips and glutes.

3. 3

   Bodyweight Hip Hinge Reach

   30s

   Hinge forward with straight back and reach arms out. Activates posterior chain.

4. 4

   Dumbbell Wall Squat Hold

   45s

   Hold squat position with dumbbells at sides. Builds endurance in quads.

5. 5

   Dumbbell Single-Leg Toe Touch

   45s

   Reach toward foot with dumbbell while balancing. Engages glutes and stability.

6. 6

   Dumbbell Goblet Reverse Lunge

   45s

   Hold dumbbell at chest and step backward. Trains glutes and balance.

7. 7

   Dumbbell Glute Bridge March

   45s

   March legs while holding bridge. Activates glutes and hamstrings.

8. 8

   Dumbbell Standing Heel Raise

   45s

   Raise up onto toes with dumbbells. Strengthens calves.

9. 9

   Standing Hip Flexor Stretch

   30s

   Step forward and tuck pelvis. Opens front of hip.

10. 10

    Hamstring Sweep

    30s

    Sweep arms toward foot while hinging. Stretches back of legs.