Bodyweight Lower Body Stability — Session 15

45-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

45 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

chest, core, glutes, hamstrings, quads, triceps

Exercises

1. 1. Reverse lunge

   3 sets · 10-12 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Bodyweight squat

   3 sets · 10-12 reps

   Sit between your hips with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Lateral lunge

   3 sets · 10-12 reps

   Shift hips back over the working leg and keep the other leg long. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dead bug

   3 sets · 10-12 reps

   Keep lower back gently supported as opposite limbs extend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. 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.