Free
Beginner
30 min
Lower-body strength basics
A beginner lower-body session using squats, supported reverse lunges, glute bridges and calf raises.
Exercises
1
March in place
Warm up gently.
1 sets 60 reps 60 sec
2
Bodyweight squat
Keep feet planted and use a comfortable depth.
3 sets 10 reps 45 sec
3
Supported reverse lunge
Eight repetitions per side. Use a support.
2 sets 8 reps 45 sec
4
Glute bridge
Pause briefly at the top.
3 sets 12 reps 45 sec
5
Standing calf raise
Move slowly and hold a support if needed.
3 sets 12 reps 40 sec