Workouts · Strength

Beginner Lower Body in 20

Squats to a chair, gentle hinges, and bridges — legs without the intimidation.

20 minbeginnerchairstrengthlight
Why it works. The sit-to-stand pattern is the most useful strength skill in daily life; this is where it starts.

Warm-up

March in place — 45s
Gentle hip circles — 45s

The workout

  1. potty squat — 2 × 10 reps
    rest 45s
  2. glute bridge — 2 × 12 reps
    rest 45s
  3. band rdl — 2 × 12 reps
    rest 45s
  4. rest 40s

Cool-down

Quad stretch, hand on wall — 45s
Hamstring stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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