Beginner Lower Body D: Chair Squat & Split Stance Deadlift

The workout

1. 1

   Standing Glute Kick

   30s

   Kick heel back toward glute. Warms hamstrings and glutes.

2. 2

   Bodyweight Sumo Squat

   30s

   Wide-stance squat to mobilize hips and inner thighs.

3. 3

   Toe Touch to Lateral Reach

   30s

   Touch toes then reach side to side. Warms posterior chain and torso.

4. 4

   Dumbbell Chair Squat

   45s

   Sit back into squat with dumbbells, touch box or bench. Builds control and leg strength.

5. 5

   Dumbbell Split Stance Deadlift

   45s

   Stagger feet and hinge down with dumbbells. Works hamstrings and glutes.

6. 6

   Dumbbell Goblet Step-Up

   45s

   Hold dumbbell at chest and step up. Strengthens quads and balance.

7. 7

   Dumbbell Hip Bridge with Pulse

   45s

   Pulse at top of bridge. Builds glute endurance.

8. 8

   Dumbbell Seated Calf Raise

   45s

   Sit and raise heels with dumbbells on knees. Strengthens calves.

9. 9

   Figure 4 Glute Stretch

   30s

   Lie on back and cross ankle over opposite knee. Pull in to stretch glutes.

10. 10

    Kneeling Calf Stretch

    30s

    Kneel and press front heel down. Stretches lower leg.