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For women / Intermediate / Legs

Lower Body Stability

Legs, glutes, and side-squat work for lower-body stability.

Standing Leg Circles LeftExercise demonstration

Technique cues

  1. Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
  2. Keep your upper body steady so the movement stays controlled instead of swinging from side to side

16 movements

8 min active / ~12 min with rests

  1. Technique for Standing Leg Circles Left
  2. Technique for Standing Leg Circles Right
  3. Technique for Butt Kicks
  4. Technique for Side to Side Squat
  5. Technique for Squat to Knees
  6. Technique for 90 Degree Squat
  7. Technique for Squat
  8. Technique for Left Side Squat to Knee Raise
  9. Technique for Right Side Squat to Knee Raise
  10. Technique for Squat with Leg Raise
  11. Technique for Kick Backs
  12. Technique for Prone Leg Bends
  13. Technique for Reclined Big Toe Left
  14. Technique for Reclined Big Toe Right
  15. Technique for Knee Rolls
  16. Technique for Seated Twist with Arm Opening

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

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Explore a structured sequence over 30 training days.

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