# Lower Body Stability

You'll work through squats, lunges, and glute work to build strong, stable legs from the ground up — great form focus, great results.

## Warm-Up

- 1 × 8 Squat (Dynamic Mobility) _(Move slowly and with control)_
- 1 × 10 Leg Swing (Front & Side)
- 1 × 10 Hip Circle _(Each side)_

## Main

- 3 × 10 Squat (Front) - Dumbbell _(Hold dumbbell at chest height, chest tall)_
- 3 × 10 Deadlift (Romanian) _(Push hips back, keep back flat)_
- 3 × 10 Lunge (Walking) _(Each side)_
- 2 × 12 Glute Bridge _(Drive through heels, squeeze glutes at top)_
- 2 × 15 Calf Raise _(Full range — rise onto toes, lower slowly)_

## Cool-Down

- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 30s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_