# Lower Body Strength

Build a rock-solid foundation in your legs with slow, controlled squats and lunges that train your muscles to work harder for longer. Expect a satisfying burn as you dial in your form and develop real lower-body strength!

## Warm-Up

- 1 × 30s Leg Swing _(Each leg, front to back)_
- 1 × 30s Hip Circle _(Clockwise then counterclockwise)_
- 1 × 20s Ankle Circle _(Each ankle)_
- 1 × 8 Bodyweight Squat _(Light and controlled, no pause)_
- 1 × 5 Reverse Lunge _(Each leg, focus on balance)_

## Main Workout

- 3 × 8 Bodyweight Squat _(3 seconds down, 1 second up)_
- 3 × 8 Reverse Lunge _(Each leg, 3 seconds to lower)_
- 2 × 10 Glute Bridge _(Squeeze at the top for 1 second)_
- 2 × 12 Calf Raise _(Slow 2-second lower)_

## Cool Down

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