BodyBeats

Lower Pass

40–45 min Strength Legs Glutes Lower Body

Goblet Squat and Romanian Dumbbell Deadlift as the main pair, then Lunges, Hip Thrust or Glute Bridges, and calves. About ten working sets. Stop with two or three reps left. Depth only as far as a quiet spine.

How it runs. Easy warm-up, then the list. Three sets on the squat and hinge. Two or three on the single-leg and glute work. Rest 90–120 seconds on the big lifts. Add load or a clean rep next time only when depth and hinge stayed honest.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

2 minutes

Easy march. Soft knees.

Option. Tiny steps count.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps
  1. 1

    Stand tall with soft knees and relaxed shoulders.

  2. 2

    Lift one knee to a comfortable height while swinging the opposite arm forward.

  3. 3

    Alternate sides in a steady, rhythmic march.

  4. 4

    Keep the torso upright and breathe naturally.

  5. 5

    Stay light on your feet — no stomping.

Marching in Place

  • Gently raises heart rate and body temperature
  • Wakes up the hips and coordination without impact
  • Classic starting move that feels welcoming, never punishing

Marching in Place

Full body

Move type

Cardio

Targets

Hip flexors Conditioning
Another way

2 Hip Circles

45 seconds

Slow circles. Both ways. Ribs quiet.

Option. Small range is a full win.

Stop if. The low back pinches or the hips twist.

Show the steps
  1. 1

    Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.

  2. 2

    Circle your hips slowly in one direction, keeping the upper body relatively still.

  3. 3

    Make the circles as large and smooth as feels good.

  4. 4

    After several circles, reverse direction.

  5. 5

    Breathe and keep the movement fluid.

Hip Circles

  • Wakes up the hips and lower back after sitting
  • Prepares the pelvis for squatting and hinging patterns
  • Feels playful and retro — like warming up for an 80s dance class

Hip Circles

Lower body Core

Move type

Mobility

Targets

Hip flexors Lower back
Another way

3 Bodyweight Squats

1–2 set, 8–10 reps

Groove the squat. Sit to a chair height if you want a target.

Option. Chair Sit-to-Stand.

Show the steps
  1. 1

    Stand tall with feet shoulder-width apart, toes slightly turned out.

  2. 2

    Brace your core and keep your chest lifted and shoulders back.

  3. 3

    Push your hips back and bend your knees to lower as if sitting back into a chair.

  4. 4

    Lower until your thighs are parallel to the ground or as low as feels comfortable.

  5. 5

    Drive through your heels to stand back up, squeezing your glutes at the top.

  6. 6

    Keep your knees tracking over your toes throughout the movement.

Bodyweight Squats

  • Wakes up your legs, glutes and core — the foundation of everything
  • Helps you move through life with more power and less effort
  • Feels amazing once you get the rhythm going

Bodyweight Squats

Lower body

Move type

Strength

Targets

Quads Glutes Hamstrings
Another way

Main

4 Goblet Squat

3 sets, 8–12 reps

Bell at the chest. Sit the hips down and back. Stand tall. Leave two or three reps in the tank.

Option. Bodyweight Squats or Chair Sit-to-Stand. Box height beats a rounded back.

Show the steps
  1. 1

    Stand tall holding one dumbbell vertically at your chest with both hands.

  2. 2

    Brace your core and keep your chest proud.

  3. 3

    Push your hips back and bend your knees to lower into a squat.

  4. 4

    Lower until your thighs are parallel to the floor or as low as comfortable.

  5. 5

    Drive through your heels to stand back up.

  6. 6

    Keep elbows inside your knees and torso upright.

Goblet Squat

  • Teaches perfect squat form while building strong legs and core
  • Feels supportive and safe even for total beginners
  • Gives you that satisfying deep burn in all the right places

Goblet Squat

Lower body Core

Move type

Strength

Targets

Quads Glutes Hamstrings
Another way

5 Romanian Dumbbell Deadlift

3 sets, 8–12 reps

Soft knees. Hinge. Weights stay close. Stand by squeezing the glutes.

Option. Shorten the range. Or Glute Bridges if the hinge feels unsure.

Show the steps
  1. 1

    Stand tall with feet hip-width. Soft knees. Soft ribs. Hold light dumbbells in front of the thighs, or start empty-handed.

  2. 2

    Brace lightly. Unshrug the shoulders. Keep a long spine from head to tail.

  3. 3

    Push the hips back as if closing a drawer behind you. Let the torso tip forward. Keep the shins nearly vertical.

  4. 4

    Slide the bells close along the thighs. Stop when you feel a clear hamstring stretch — usually around the knees to mid-shin — before the low back rounds.

  5. 5

    Drive the hips forward and squeeze the glutes to stand tall. Do not lean back at the top.

  6. 6

    Shorten the range or drop to a bodyweight hinge the moment the low back takes over. Leave a rep or two when the hinge softens.

Romanian Dumbbell Deadlift

  • Strengthens the hamstrings, glutes, and the hinge pattern that protects everyday lifting
  • Scales from a bodyweight wall hinge to a quiet loaded RDL
  • Teaches range by hamstring stretch, not by chasing the floor

Romanian Dumbbell Deadlift

Lower body

Move type

Strength

Targets

Hamstrings Glutes Lower back
Another way

6 Lunges

2–3 sets, 8–10 per side

Step forward or back. Front shin mostly vertical. Drive through the front foot.

Option. Hold a wall. Or Bulgarian Split Squat when balance feels quiet. Skip if a knee complains.

Show the steps
  1. 1

    Stand tall with feet hip-width. Soft ribs. Soft knees.

  2. 2

    Step one foot forward, or reverse: step one foot back. Keep the front heel flat.

  3. 3

    Lower until both knees bend about 90°, or sooner if the front knee wants to cave. Back knee hovers just above the floor.

  4. 4

    Keep the front knee tracking over the middle toes. Torso upright. Soft brace.

  5. 5

    Drive through the front heel to stand tall. Finish the set, then switch legs — or alternate each rep if balance stays quiet.

  6. 6

    Holding a wall still counts. Match both sides. Leave a rep or two when form softens.

Lunges

  • Builds single-leg strength, balance, and real-world stepping control
  • Scales from a held reverse step to a free forward lunge when the knee stays quiet
  • Strengthens quads, glutes, and the stabilizers that keep the front knee honest

Lunges

Lower body

Move type

Strength Stability

Targets

Quads Glutes Hamstrings Balance
Another way

7 Hip Thrust

2–3 sets, 8–12 reps

Upper back on a bench or floor. Ribs down. Squeeze at the top. Lower slow.

Option. Glute Bridges if no bench. Pause at the top.

Show the steps
  1. 1

    Pick your set-up. Floor: lie on your back, knees bent, feet flat hip-width. Bench: sit on the floor, upper back against a sturdy bench or couch edge, chin gently tucked.

  2. 2

    Place feet so shins are roughly vertical at the top. Optional light load sits across the crease of the hips — pad if it digs in.

  3. 3

    Brace lightly. Drive through the heels and squeeze the glutes to lift the hips until thighs and torso make a straight line.

  4. 4

    Pause one breath at the top with ribs down and glutes working. Do not arch for extra height.

  5. 5

    Lower the hips with control until you feel a soft stretch, then repeat.

  6. 6

    Breathe out as you drive up, in as you lower. On single-leg work, finish the set and then switch sides.

Hip Thrust

  • Builds strong, powerful glutes for standing, walking, and hip drive
  • Trains hip extension with less low-back drama than a heavy hinge when form stays honest
  • Scales from a floor bridge pattern to a loaded or single-leg thrust on the same card

Hip Thrust

Lower body

Move type

Strength

Targets

Glutes Hamstrings Lower back
Another way

8 Glute Bridges

2 sets, 12–15 reps

Feet flat. Ribs down. Squeeze at the top. Lower slow.

Option. Single-leg only if the two-leg version feels quiet. Skip if Hip Thrust already filled the glutes.

Show the steps
  1. 1

    Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.

  2. 2

    Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.

  3. 3

    Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.

  4. 4

    Hold one breath at the top if the back stays quiet, then lower under control.

  5. 5

    Keep the knees tracking over the middle toes. Match both sides.

  6. 6

    Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.

Glute Bridges

  • Wakes up the glutes and teaches hip extension without dumping into the low back
  • Scales from a short quiet bridge to loaded or single-leg work
  • Supports hinge days, comebacks, and return sessions that need honest floor hip drive

Glute Bridges

Lower body

Move type

Strength

Targets

Glutes Hamstrings Lower back
Another way

9 Calf Raises

3 sets, 12–20 reps

Full up, full down. Pause at the top.

Option. Hold a wall. One leg when two legs get easy.

Stop if. The Achilles pinches or the ankle wobbles out of control.

Show the steps
  1. 1

    Stand tall with feet hip-width apart, holding onto a wall or chair for balance if needed.

  2. 2

    Slowly rise up onto the balls of your feet.

  3. 3

    Hold for one second at the top, squeezing your calves.

  4. 4

    Lower your heels back down with control.

  5. 5

    Keep your knees soft and posture tall.

  6. 6

    Repeat with smooth, controlled movement.

Calf Raises

  • Strong calves that make walking, running and climbing stairs feel easier
  • Helps prevent those annoying shin splints
  • Tiny move with big payoff for lower-leg power

Calf Raises

Lower body

Move type

Strength

Targets

Calves
Another way

Optional practice, not a test. Cut depth, switch to the easier variation, or end the set the moment a knee or low back complains.

Opening soon. Get a note when it's ready.

We'll only email you about the launch.

Just turn up.

The exercises on this website are general fitness ideas, not medical advice. Listen to your body, ease off if something feels sharp or wrong, and stop if you feel dizzy, faint, or short of breath. Talk to a doctor if you have any concerns.

© 2026 Body Beats by Vincent Ritter

You showed up. That's the win.

Come back when you're ready. No rush.

More sessions to try

Finding one…