Strength & Muscle · Lower
Lower Strength
Lower-body patterns with lower-impact and machine options built in.
GoalLegs, hips, and trunk control
LevelAll levels
Duration40–50 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Chair or bench · Optional machines
LegsHipsTrunk
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Use a stable support and a comfortable stance.
- Lower only through a range you can control.
- Drive through the front foot without pushing off the back toes.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Hold a stable support lightly.
- Rise through the ball of the foot.
- Pause at the top and lower under control.
Alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
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