Beginner Lower Body B: Sumo Squat & Split Squat

The workout

1. 1

   Standing Knee Hugs

   30s

   Pull knee toward chest. Opens hips and stretches glutes.

2. 2

   Bodyweight Lateral Lunge

   30s

   Step to side and lunge. Warms up inner thighs and hips.

3. 3

   Dumbbell Romanian Deadlift Reach

   30s

   Light hinge reach with dumbbells. Activates hamstrings and balance.

4. 4

   Dumbbell Sumo Squat

   45s

   Squat with wide stance and dumbbell between legs. Targets glutes and inner thighs.

5. 5

   Dumbbell Split Squat

   45s

   One foot forward, other back. Lower into squat using dumbbells.

6. 6

   Dumbbell Hip Bridge

   45s

   Place dumbbell on hips and bridge up. Strengthens glutes.

7. 7

   Dumbbell Side Step-Up

   45s

   Step sideways onto bench with dumbbell. Builds lateral glute strength.

8. 8

   Dumbbell Toe Raise

   45s

   Lift toes while standing with dumbbells. Strengthens shin muscles.

9. 9

   Kneeling Hip Flexor Stretch

   30s

   Kneel and push hips forward. Stretches front of hips.

10. 10

    Lying Hamstring Strap Stretch

    30s

    Use strap to stretch raised leg. Targets hamstrings.