Workout 04 · Strong hips and legs
Lower-Body Strength & Control
Build lower-body strength with deliberate tempo, stable foot pressure and a mix of bilateral and single-leg patterns.
How to run it
Complete 3 rounds. Use a 3-second lowering phase on the first two exercises.
Warm-up
- Ankle rocks — 8 per side
- Glute bridge — 10 reps
- Bodyweight good morning — 8 reps
- Alternating reverse step — 5 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Tempo Squat to Chair
8–10 reps
Lower for three seconds, lightly touch the chair and stand with even pressure through both feet.
Use hands on thighs for assistance.
02Supported Split Squat
6–10 per side
Stay tall and lower straight down within a pain-free range.
Use a shallow range or static split-stance hold.
03Walk Walk Bodyweight Squat
6–8 reps
Treat the walking steps as controlled transitions, not a race.
Remove the steps.
04Single-Leg Glute Bridge
6–8 per side
Keep the pelvis level and stop before the low back takes over.
Use a two-leg bridge.
05Standing Calf Raise
12–20 reps
Pause at the top and lower all the way with control.
Use both hands for support.
06Lower Body Only Deadbug
6 per side
Finish the session by connecting hip movement to trunk control.
Heel taps.
Finish
Optional: carry a moderately loaded backpack for 3 rounds of 30–45 seconds.