Beginner Lower Body A: Goblet Squat & Glute Bridge

The workout

1. 1

   Bodyweight Good Morning

   30s

   Hinge at hips with hands behind head. Warms up hamstrings and glutes.

2. 2

   Glute Bridge

   30s

   Lift hips while lying down. Activates glutes and posterior chain.

3. 3

   Standing Hip Circles

   30s

   Lift knee and draw circles. Mobilizes hips and warms up stabilizers.

4. 4

   Dumbbell Goblet Squat

   45s

   Hold dumbbell at chest and squat. Strengthens quads and glutes.

5. 5

   Dumbbell Romanian Deadlift

   45s

   Hinge at hips with dumbbells. Targets hamstrings and glutes.

6. 6

   Dumbbell Step-Up

   45s

   Step onto box with dumbbells. Builds strength and balance.

7. 7

   Dumbbell Glute Bridge March

   45s

   March legs while in glute bridge. Engages glutes and core.

8. 8

   Dumbbell Calf Raise

   45s

   Raise heels off ground with dumbbells. Strengthens calves.

9. 9

   Standing Quad Stretch

   30s

   Pull foot behind and balance. Stretches front of thigh.

10. 10

    Seated Hamstring Stretch

    30s

    Extend one leg forward and reach. Stretches back of leg.