Target regions

Strength

Stretch

Shoulders

Arms

Chest

Core

Back

Legs

A lower body strength pair targeting quads, glutes, and hamstrings. Great for anyone who sits most of the day and wants to wake up their legs.

You'll start with squats to engage the full lower body, then move into alternating lunges that add a balance challenge. Both exercises work through a similar range of motion, so the transition feels natural.

Research shows regular lower body resistance exercises like squats and lunges improve functional mobility and help maintain muscle mass – useful for everything from climbing stairs to getting up from a chair.