Home No Equipment Lower Body Control — Challenge 21

50-minute advanced strength session focused on lower body control. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adj

Duration

50 min

Difficulty

advanced

Equipment

bodyweight

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Tempo squat

   4 sets · 10-12 reps

   Lower for three counts, keep heels grounded and stand tall. Rest 45-90 seconds between sets as needed.

2. 2. Forearm plank

   4 sets · 30-40 seconds reps

   Brace abdomen and breathe steadily without sagging hips. Rest 45-90 seconds between sets as needed.

3. 3. Standing calf raise

   4 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

4. 4. Single-leg glute bridge

   4 sets · 10-12 reps

   Keep hips level and lift without arching the lower back. Rest 45-90 seconds between sets as needed.

5. 5. Reverse lunge

   4 sets · 10-12 reps

   Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.