Section 1.1: Key Considerations Before You Begin

Before diving into the exercises, it’s crucial to remember that not every movement will be suitable for everyone. If you have any diagnosed musculoskeletal injuries or chronic issues that could pose risks during physical activity, consult with a healthcare professional before proceeding.

To maximize the benefits of this program, aim to complete it at least 2–3 times a week. You can use it as a standalone routine or integrate it into a broader upper-body workout. Consistency is key to reaping the rewards of intentional resistance training. If your schedule allows, consider adding an extra set to each exercise!

Now, let’s explore the exercises that will redefine your lower body health.

Subsection 1.1.1: ATG Split Squat

This exercise is fantastic for enhancing hip flexor strength in a stretched position. To start, use a small riser or curb to elevate your front foot. Stand in a split stance, leaning forward as you lower into a squat. Ensure your front knee tracks over your toes to improve ankle mobility and stretch the hip flexors. Hold at the lowest point for 2–3 seconds before rising back up.

You don’t need to achieve a full range of motion right away; if you experience stiffness, begin with a higher step and gradually decrease the height as your mobility improves.

Section 1.2: Straight-Leg Deadlift

For this movement, grab two light weights and place them before you. As you exhale, hinge at the hips and lower the weights until you feel a stretch in the back of your legs. Aim to keep your legs straight, but a slight bend in the knees is acceptable if it feels more comfortable. Hold at the bottom for two seconds before driving your hips forward to return to the starting position.

Maintain a braced core and avoid pushing beyond your comfort zone. Keep the weights close to your legs to ensure the load is primarily on your legs rather than your lower back.

Section 2.1: Bulgarian Split Squat

Position your back toes on a step and lower your body while keeping your weight on the front leg. Ensure your feet are spaced apart enough to allow for full lunging while keeping your front knee aligned with your toes. This exercise is excellent for its balance, stability, and strength demands.

To increase intensity, elevate the step or add dumbbells, and for beginners, use a lower step or a wall for support.

Section 2.2: The Reverse Nordic Curl

Begin on your knees with your trunk upright. Slowly lean back while keeping your pelvis tucked and core engaged. At your maximum pain-free range, engage your glutes and return to the start.

There are various progressions for this exercise, making it adaptable to your current fitness level.

Section 2.3: Single-Leg Hip Thrust

Position your upper back on a bench while seated. Raise your pelvis into a glute contraction, ensuring your body remains aligned. Hold for 1–2 seconds at the top before switching sides. For added challenge, consider placing a weight on your hips.