Duration: 10 minutes
A simple beginner routine designed to strengthen the legs and hips using only bodyweight.
The session begins with gentle joint preparation for the knees and hips to improve mobility and prepare the lower body for exercise. It then moves into basic strength movements such as squats and glute bridges, which target the quadriceps, glutes, and hamstrings.
These foundational exercises help develop lower-body strength, improve stability, and support healthy movement patterns for everyday activities and more advanced training.
Focus on controlled repetitions, good posture, and full range of motion rather than speed. As strength improves, gradually increase the number of repetitions or switch to harder exercises.