A stair-climbing walk that trains your legs and glutes while raising your heart rate.

1. Stand at the bottom of the stairs with your chest tall.
2. Step onto the first stair with one foot.
3. Drive through that foot and step to the next stair with the other foot.
4. Keep walking up, alternating legs with each step.
5. Turn around carefully and walk back down to repeat.

A single-leg climb onto a step that trains your quads, glutes, and balance.

1. Stand facing a sturdy step with one foot fully on top.
2. Lean slightly forward and drive through the front foot to stand up.
3. Bring your back foot onto the step with control.
4. Step back down with the same back foot, then lower the front foot.
5. Finish your reps, then switch legs.

A fast stair climb that trains your legs and raises your heart rate.

1. Stand at the bottom of the stairs with your chest tall.
2. Run up one step at a time, alternating feet each step.
3. Pump your arms and land with your whole foot on each step.
4. Slow at the top, then walk back down to reset.

A stair-climbing walk that trains your legs and glutes while raising your heart rate.

1. Stand at the bottom of the stairs with your chest tall.
2. Step onto the first stair with one foot.
3. Drive through that foot and step to the next stair with the other foot.
4. Keep walking up, alternating legs with each step.
5. Turn around carefully and walk back down to repeat.

A single-leg climb onto a step that trains your quads, glutes, and balance.

1. Stand facing a sturdy step with one foot fully on top.
2. Lean slightly forward and drive through the front foot to stand up.
3. Bring your back foot onto the step with control.
4. Step back down with the same back foot, then lower the front foot.
5. Finish your reps, then switch legs.

A backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A standing hamstring stretch that uses a hip hinge to stretch the back of your thigh.

1. Stand tall and step one foot forward with your heel down and toes up.
2. Bend your back knee slightly and hinge at your hips.
3. Keep your back long as you lower your chest toward your thigh.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A standing calf stretch for one leg that targets the back of your lower leg.

1. Stand facing a wall and place both hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, step in, then switch legs.