Lower-Body Strength

The moves

• Squat to chair — Feet at a comfortable width, whole foot on the floor. Easier: Use a higher chair and a smaller range.
• Supported split squat (left leg forward) — One foot forward, one back, hand on a chair. Easier: Shallower range, more help from the chair.
• Supported split squat (right leg forward) — One foot forward, one back, hand on a chair. Easier: Shallower range, more help from the chair.
• Hip hinge — Soften your knees and put your hands on your hips. Easier: Keep the range small and hold a counter for balance.
• Glute bridge — On your back, knees bent, feet flat. Easier: Lift a smaller amount.
• Side-lying leg raise (left side) — Lie on your side, pelvis stacked, head rested. Easier: Smaller lift.
• Side-lying leg raise (right side) — Lie on your side, pelvis stacked, head rested. Easier: Smaller lift.
• Calf raise — Stand tall, hold a support if you like. Easier: Smaller range, both feet, full support.

Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Days 3, 9, 18, 25 of the program.

Do this workout in the app →