# Lower Body Stability

You'll move through deep squats, lunges, and hip hinges to build strong, mobile legs from the ground up. Focus on control and full range — your legs will feel the work!

## Warm-Up

- 1 × 40s Hip Circle _(Slow, controlled circles each direction)_
- 1 × 10 Leg Swing (Front & Side) _(Each side)_
- 1 × 8 Squat (Dynamic Mobility) _(Sink deep, keep chest tall)_

## Main

- 3 × 10 Bodyweight Squat _(Drive knees out, reach full depth)_
- 3 × 8 Reverse Lunge _(Right)_
- 3 × 8 Reverse Lunge _(Left)_
- **Superset · 3 rounds**
  - 10 Glute Bridge _(Squeeze glutes at the top)_
  - 8 Dead Bug _(Slow and controlled, lower back stays flat)_

## Cool-Down

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