A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A standing leg swing that warms up your hips and trains balance and leg control.

1. Stand tall and hold a wall or rail for balance.
2. Shift your weight to one leg and let the other leg hang relaxed.
3. Swing the free leg forward and back with control.
4. Keep your torso tall as the leg moves from the hip.
5. Finish your reps, then switch legs.

A simple ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A side-lying hip exercise that trains your glutes and outer hips.

1. Lie on your side with knees bent and feet stacked.
2. Brace your core and keep your hips stacked.
3. Lift your top knee while keeping your feet together.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A side-lying leg lift that trains your outer hips and glutes.

1. Lie on your side with your legs straight and hips stacked.
2. Brace your core and point your top foot straight ahead.
3. Lift your top leg up without rolling your hips back.
4. Lower with control to the start position.
5. Finish your reps, then switch sides.

A one-leg standing hold that trains balance and stability in your foot, ankle, and hips.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady, keep your torso tall, and breathe slowly.
4. Lower your foot with control, then switch legs.

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 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.

A single-leg step move that trains your quads, glutes, and hip control.

1. Stand sideways on a step with one foot planted and the other hanging off.
2. Bend your standing knee and hip to lower the free heel toward the floor.
3. Tap lightly, then press through the planted foot to stand tall.
4. Finish your reps, then switch legs.

A standing knee extension that trains your quads and control near lockout.

1. Anchor a band at knee height and loop it behind one knee.
2. Stand tall with that foot flat and your knee slightly bent.
3. Press your knee straight by tightening your thigh.
4. Pause, then bend your knee slightly with control.
5. Finish your reps, then switch legs.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A standing thigh stretch that targets the front of one leg and challenges balance.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and bring your heel toward your glutes.
3. Grab your ankle or foot, and keep your knees close together.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.