Lunge & leg strength · Beginner

Lunge & leg strength – Beginner

Supported reverse lunges, step-ups and balance to build lunge control.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Legs

1. Sit-to-stand — 8 reps · 1:15 rest
2. Supported reverse lunge — 6 reps each side · 1:15 rest
3. Step-up — 2 × 6 reps each side · 1:15 rest
4. Glute bridge — 2 × 10 reps · 55 s rest
5. Calf raises — 2 × 12 reps · 55 s rest
6. Single-leg balance with reach — 25 s each side · 25 s rest
7. Clamshell — 10 reps each side · 40 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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