Bodyweight Lower Body Stability — Session 02

35-minute intermediate strength workout for lower body stability, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. A

Duration

35 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

chest, glutes, hamstrings, quads, triceps, upper back

Exercises

1. 1. Hip hinge drill

   3 sets · 10-12 reps

   Push hips backward with a neutral spine. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Close-grip push-up

   3 sets · 10-12 reps

   Keep elbows close and avoid sagging through the hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Glute bridge

   3 sets · 10-12 reps

   Squeeze glutes at the top without arching your back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Step-up

   3 sets · 10-12 reps

   Use a stable low step and press through the leading foot. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Reverse snow angel

   3 sets · 10-12 reps

   Sweep arms slowly while keeping your chest lightly grounded. Rest 45-90 seconds between sets; use a load that allows controlled technique.