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Calisthenics Foundation & Mobility →

Lower Body Stability

Build a solid foundation from the ground up! Today you'll focus on squats and lunges with a deep, controlled range of motion to develop strength, stability, and body awareness in your lower body.

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Bodyweight Squat

2 sets × 8 reps, 8 reps

4

Reverse Lunge

1 set × 6 reps

Main Workout

1

Squat (Full-Depth)

3 sets × 10 reps, 10 reps, 10 reps

2

Lunge

3 sets × 9 reps, 9 reps, 9 reps

3

Sumo Squat - BODY_ONLY

2 sets × 12 reps, 12 reps

4

Glute Bridge

2 sets × 12 reps, 12 reps

5

Calf Raise

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Hip Flexor Stretch

1 set × 30s

3

Seated Hamstring Stretch

1 set × 40s

4

Child's Pose

1 set × 40s