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Week 1 · Day 2

Lower Body & Hips

  • ~20 min
  • Lower body
Gentle

Strong legs and hips make everything easier, from carrying groceries to getting up off the floor after playtime. Slow and steady today.

1. Warm-up: Lower-Body Warm-Up

Move straight from one to the next. No rest needed. Keep it easy and gentle.

~4 min
1March in Place45 secShow details

Gently raises your heart rate and wakes up your legs.

How to do it

  1. 1Stand tall with your feet hip-width apart and arms relaxed by your sides.
  2. 2Lift your right knee to about hip height (or as high as is comfortable), then lower it.
  3. 3Lift your left knee, swinging your opposite arm forward like you're walking.
  4. 4Keep a steady, comfortable rhythm, breathing through your nose if you can.

Form tips

  • Stand tall, imagining a string gently pulling the top of your head toward the ceiling.
  • Land softly on the balls of your feet.

Common mistakes

  • Leaning back to get your knees higher; height doesn't matter, posture does.
  • Holding your breath. Keep it easy and conversational.

Make it easier

Hold the back of a chair for balance and lift your knees only a little.

Make it harder

Pick up the pace into a light jog in place, or drive your knees higher.

2Hip Circles30 secShow details

Loosens tight hips and lower back from sitting.

How to do it

  1. 1Stand with your feet a little wider than hip-width, hands on your hips.
  2. 2Slowly push your hips forward, then to the right, back, and to the left, drawing a big circle.
  3. 3Keep your upper body fairly still while your hips do the work.
  4. 4Switch direction halfway through.

Form tips

  • Soften your knees.
  • Move slowly; this should feel soothing, not like a workout.

Common mistakes

  • Locking your knees.
  • Making the circle so big that it pinches your lower back.

Make it easier

Make small circles while holding a counter or chair.

Make it harder

Lift one foot slightly and circle one knee at a time to challenge balance.

3Leg Swings30 sec each legShow details

Opens up your hips and hamstrings dynamically.

How to do it

  1. 1Stand beside a wall or chair and hold it with one hand.
  2. 2Shift your weight onto your inside leg.
  3. 3Gently swing your outside leg forward and back like a pendulum, letting the swing get a little bigger each time.
  4. 4After 30 seconds, turn around and swing the other leg.

Form tips

  • Keep your standing knee soft and your chest tall.
  • Let the leg swing; don't kick.

Common mistakes

  • Arching your lower back on the backswing.
  • Swinging higher than your flexibility allows.

Make it easier

Keep the swings small and slow.

Make it harder

Add side-to-side swings across the front of your body after the forward-and-back swings.

4Hip Hinge (Good Morning)30 secShow details

Coach's note: Slow and easy, just grooving the pattern.

Teaches the safest way to bend and lift, and strengthens your back and hamstrings.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent. Place your hands on your hips or cross them over your chest.
  2. 2Keeping your back long and flat, push your hips straight back as if closing a car door with your bottom.
  3. 3Let your chest tip forward until you feel a gentle stretch in the back of your legs.
  4. 4Squeeze your glutes and drive your hips forward to stand tall again.

Form tips

  • Think 'hips back', not 'chest down'.
  • Keep your neck in line with your spine, looking at the floor a few feet in front of you.
  • This is the same movement you use to pick up a laundry basket. Practice it well!

Common mistakes

  • Rounding your back.
  • Bending your knees so much that it turns into a squat.

Make it easier

Stand facing a wall about a foot away and practice tapping your bottom back to the wall.

Make it harder

Balance on one leg as you hinge, reaching the other leg straight back (single-leg hinge).

5Squat to Reach45 secShow details

Warms your legs and hips while opening up your shoulders.

How to do it

  1. 1Stand with your feet slightly wider than hip-width, toes turned out a little.
  2. 2Sit your hips back into a comfortable, shallow squat, reaching your hands toward your knees.
  3. 3Press through your whole foot to stand up.
  4. 4As you stand, sweep your arms up overhead and lift your chest. Repeat at an easy pace.

Form tips

  • Only go as low as feels comfortable today.
  • Keep your knees tracking in line with your toes.

Common mistakes

  • Letting your knees cave inward.
  • Lifting your heels off the floor.

Make it easier

Squat down to tap a chair seat, then stand up.

Make it harder

Rise up onto your toes at the top as you reach.

6Torso Rotations30 secShow details

Gently twists the spine to loosen your mid-back.

How to do it

  1. 1Stand with your feet hip-width apart and arms bent, hands loosely at chest height.
  2. 2Turn your upper body to the right, letting your arms swing gently with you.
  3. 3Return through the center and turn to the left.
  4. 4Let your back heel lift and pivot slightly as you turn to protect your knees.

Form tips

  • Keep the movement smooth and controlled.
  • Look over your shoulder as you turn.

Common mistakes

  • Whipping around quickly.
  • Keeping your feet glued down and twisting your knees.

Make it easier

Sit on a chair and turn gently, holding the chair back for support.

Make it harder

Reach your arms long and add a gentle bend in your knees as you turn.

How to do the main workout: Do each move for 40 seconds, then rest for 20 seconds. Go through the whole circuit twice, with a 60-second break between rounds.

2. Main workout

2 rounds · 60 sec rest between rounds

~12 min
1Sumo Squat40 sec · rest 20 secShow details

A wide-stance squat that targets your inner thighs and glutes.

How to do it

  1. 1Step your feet wide, wider than your shoulders, with your toes turned out about 45 degrees.
  2. 2Clasp your hands at your chest or rest them on your hips.
  3. 3Bend your knees and lower your hips straight down, keeping your torso upright.
  4. 4Press through your heels to rise, squeezing your inner thighs and glutes.

Form tips

  • Push your knees out so they stay over your toes.
  • Keep your back tall rather than leaning forward.

Common mistakes

  • Knees falling inward toward each other.
  • Stance so wide it strains your hips.

Make it easier

Hold the back of a chair in front of you and lower only halfway.

Make it harder

Lift your heels at the bottom of each squat, or add small pulses before standing.

2Hip Hinge (Good Morning)40 sec · rest 20 secShow details

Teaches the safest way to bend and lift, and strengthens your back and hamstrings.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent. Place your hands on your hips or cross them over your chest.
  2. 2Keeping your back long and flat, push your hips straight back as if closing a car door with your bottom.
  3. 3Let your chest tip forward until you feel a gentle stretch in the back of your legs.
  4. 4Squeeze your glutes and drive your hips forward to stand tall again.

Form tips

  • Think 'hips back', not 'chest down'.
  • Keep your neck in line with your spine, looking at the floor a few feet in front of you.
  • This is the same movement you use to pick up a laundry basket. Practice it well!

Common mistakes

  • Rounding your back.
  • Bending your knees so much that it turns into a squat.

Make it easier

Stand facing a wall about a foot away and practice tapping your bottom back to the wall.

Make it harder

Balance on one leg as you hinge, reaching the other leg straight back (single-leg hinge).

3Glute Bridge40 sec · rest 20 secShow details

Strengthens your glutes and supports your lower back and pelvic floor.

How to do it

  1. 1Lie on your back with your knees bent, feet flat on the floor hip-width apart, arms by your sides.
  2. 2Breathe out, gently draw your belly in and press through your heels to lift your hips.
  3. 3Lift until your body forms a straight line from shoulders to knees and squeeze your glutes.
  4. 4Breathe in and lower your hips slowly back to the floor.

Form tips

  • Your feet should be close enough that your fingertips can almost brush your heels.
  • Squeeze your bottom at the top rather than pushing your belly higher.

Common mistakes

  • Arching your lower back at the top.
  • Pushing through your toes instead of your heels.
  • Letting your knees fall open or together.

Make it easier

Lift your hips just a few inches and lower slowly.

Make it harder

Single-leg bridge: extend one leg straight and bridge on the other leg, then switch halfway through.

4Clamshell40 sec · rest 20 secShow details

Coach's note: Switch sides at 20 seconds.

Gently strengthens the sides of your hips for healthier knees and back.

How to do it

  1. 1Lie on your right side with your knees bent and stacked, head resting on your arm.
  2. 2Keep your feet together and your hips stacked on top of each other.
  3. 3Lift your top knee as high as you can without rolling your hips back.
  4. 4Lower slowly. Switch sides halfway through.

Form tips

  • Place your top hand on your hip to feel that it stays still.
  • Squeeze the side of your bottom as you lift.

Common mistakes

  • Rolling your hips backward to lift higher.
  • Rushing the reps.

Make it easier

Make the movement smaller.

Make it harder

Lift your feet a few inches off the floor and keep them hovering throughout.

5Calf Raises40 sec · rest 20 secShow details

Coach's note: Hold a wall or chair for balance.

Strengthens your calves and ankles for better balance and walking.

How to do it

  1. 1Stand tall with your feet hip-width apart, holding a wall or chair lightly for balance.
  2. 2Press through the balls of your feet and rise up onto your toes as high as you can.
  3. 3Pause for a moment at the top.
  4. 4Lower your heels slowly back to the floor.

Form tips

  • Keep your weight over your big and second toes.
  • Lower slowly. That's where the strength builds.

Common mistakes

  • Rolling onto the outer edges of your feet.
  • Bouncing quickly.

Make it easier

Rise only halfway and use both hands for support.

Make it harder

Do them on one leg, or stand on the edge of a step and let your heels drop below the step.

3. Cool-down: Lower-Body Cool-Down

Breathe slowly and hold each stretch gently. Never bounce. You should feel a stretch, never pain.

~4 min
1Standing Quad Stretch30 sec each sideShow details

Stretches the front of your thighs after leg work.

How to do it

  1. 1Stand beside a wall or chair and hold it for balance.
  2. 2Bend your right knee and hold your right ankle (or your sock or pant leg) behind you.
  3. 3Keep your knees close together and tuck your tailbone slightly.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Stand tall; don't lean forward.
  • Squeeze your glute gently to deepen the stretch.

Common mistakes

  • Letting your knee drift out to the side.
  • Arching your lower back.

Make it easier

Loop a towel around your ankle, or lie on your side and hold your top ankle.

Make it harder

Let go of the wall and work on your balance.

2Standing Hamstring Stretch30 sec each sideShow details

Lengthens the back of your legs without getting on the floor.

How to do it

  1. 1Stand tall and place your right heel on a low step or simply out in front of you, with your toes pointing up.
  2. 2Keep your right leg straight and bend your left knee slightly.
  3. 3Hinge forward from your hips with a long, flat back until you feel a stretch behind your right leg.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Push your hips back rather than reaching down.
  • Keep your chest proud.

Common mistakes

  • Rounding your back to reach your toes.
  • Locking your standing knee.

Make it easier

Keep your heel on the floor and hinge only slightly.

Make it harder

Place your heel on a slightly higher surface, like a chair seat.

3Figure-Four Stretch30 sec each sideShow details

Opens up the outer hip and glutes, which is great for lower back relief.

How to do it

  1. 1Lie on your back with your knees bent and feet flat.
  2. 2Cross your right ankle over your left knee, making a '4' shape.
  3. 3Lift your left foot off the floor and hold behind your left thigh, gently drawing it toward you.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Flex the foot of the crossed leg to protect your knee.
  • Keep your head and shoulders relaxed on the floor.

Common mistakes

  • Pulling so hard that your hips lift off the floor.
  • Tensing your neck.

Make it easier

Do it seated on a chair: cross your ankle over your knee and lean forward gently.

Make it harder

Gently press the crossed knee away from you while drawing the legs in.

4Child's Pose60 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

You showed up for yourself today. 💛

Week 1, Day 2: Lower Body & Hips · MorningHeart