Upright Legs

40–45 min Strength Legs Glutes Vertical

Goblet Squat, Romanian Dumbbell Deadlift, Step-Ups, Supported Sissy Squat, Cossack Squat, then Single-Leg Calf Raises. Weight in front, torso tall, quads first. Stop with two or three reps left.

How it runs. Ten-minute warm-up, then the list. Four sets on the squat, three on the deadlift and step-ups, two on the rest. Rest 90 seconds on the big lifts and 60 seconds on the rest. One pass is the session.

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

Warm-up

1 Marching in Place

2 minutes

Easy march. Knees up a little.

Option. Hold a chair if balance feels unsure.

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

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Leg Swings

1 set, 10 per side

Hand on a wall. Swing front to back, then side to side.

Option. Smaller swings first.

Show the steps

1
Stand tall beside a wall or sturdy chair, holding it lightly for balance.
2
Shift weight onto one leg and swing the other leg forward and backward in a smooth pendulum motion.
3
Keep the swinging leg mostly straight but soft at the knee; control the range.
4
After 8–12 swings, switch to side-to-side swings across the body.
5
Switch legs and repeat.
6
Stay upright — avoid leaning or twisting excessively.

Another way

3 Tibialis Raise

1 set, 15 reps

Back on a wall, heels forward. Lift the toes, lower slowly.

Option. Seated if standing is awkward.

Show the steps

1
Sit or stand with feet flat. Keep the heels planted.
2
Lift the toes and the front of the feet as high as you can toward the shins.
3
Pause and feel the front of the lower leg working.
4
Lower the feet slowly back to the floor.
5
Keep the movement controlled — no momentum.
6
You can do both feet together or one at a time.

Another way

4 Bodyweight Squats

2 sets, 10 reps

Slow down, tall up. Second set deeper.

Option. Squat to a chair.

Show the steps

1
Stand tall with feet shoulder-width apart, toes slightly turned out.
2
Brace your core and keep your chest lifted and shoulders back.
3
Push your hips back and bend your knees to lower as if sitting back into a chair.
4
Lower until your thighs are parallel to the ground or as low as feels comfortable.
5
Drive through your heels to stand back up, squeezing your glutes at the top.
6
Keep your knees tracking over your toes throughout the movement.

Another way

Main

5 Goblet Squat

4 sets, 6–10 reps

Dumbbell at the chest, elbows down. Sit between the heels, knees forward over the toes, chest tall. Stand fully. First set light.

Option. Barbell Front Squat, 4 sets of 4–6.

Stop if. The knees cave and will not track, a knee or hip pinches, the low back rounds under the bell, or you feel pelvic heaviness.

Show the steps

1
Stand with feet about shoulder-width apart, toes turned out a little. Hold one dumbbell upright against your chest, elbows pointing down.
2
Brace lightly and keep your chest tall. Optional box or chair sits behind you at the depth you want.
3
Sit down between your heels. Let your knees travel forward over your toes and keep them in line with your feet.
4
Lower until your elbows meet the inside of your knees, you touch the box, or your back starts to round. Stop there.
5
Press the whole foot into the floor and stand tall. Squeeze your glutes at the top without leaning back.
6
Breathe in on the way down and out as you stand.

Another way

6 Romanian Dumbbell Deadlift

3 sets, 8–10 reps

Soft knees. Push the hips back until the hamstrings pull. Bells close to the legs. Stand by squeezing the glutes.

Option. Three-second lower.

Show the steps

1
Stand tall with feet hip-width. Soft knees. Soft ribs. Hold light dumbbells in front of the thighs, or start empty-handed.
2
Brace lightly. Unshrug the shoulders. Keep a long spine from head to tail.
3
Push the hips back as if closing a drawer behind you. Let the torso tip forward. Keep the shins nearly vertical.
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
Drive the hips forward and squeeze the glutes to stand tall. Do not lean back at the top.
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.

Another way

7 Step-Ups

3 sets, 8–10 per side

Knee-height box. Whole foot on the box. Drive through the top leg; the back foot only follows.

Option. Hold dumbbells. Lower step and a hand on the wall to start.

Show the steps

1
Stand in front of a sturdy, low step. Place the whole lead foot on it — heel included. Hold a wall or rail if balance needs it.
2
Brace lightly. Keep the torso tall. The lead knee tracks over the toes, not in.
3
Drive through the lead heel to stand. The trailing foot may tap for balance. If you hop off the back foot, the step is too high.
4
Stand tall on the step. Bringing the other knee up is optional — both feet on the step is a full rep.
5
Lower through the same lead leg. Quiet landing. Then switch sides, or alternate.
6
Stop or drop the height if the knee caves in, the heel comes off the step, or the front of the knee pinches.

Another way

8 Supported Sissy Squat

2 sets, 8–12 reps

Hold a doorframe. Rise onto the toes, knees travel forward, hips stay open. Lower only as far as the knees feel good.

Option. Tiny range first. Next gear: slower lower.

Show the steps

1
Stand facing or beside a sturdy vertical support (doorframe, rack upright, or heavy chair). Grip it firmly with both hands or one hand.
2
Feet hip-width, toes forward or slightly out. Soft knees. Brace the core lightly.
3
Lean the torso a little backward while bending the knees and allowing the knees to travel forward over the toes. Keep the hips relatively high — this is not a regular squat.
4
Lower only as far as the knees and quads feel comfortable and controlled. Heels stay down or only lightly elevated if that helps the movement.
5
Drive through the mid-foot and quads to return to standing. Keep the support throughout.
6
Start with 6–8 slow partial reps. Increase depth only when every rep feels solid and pain-free.

Another way

9 Cossack Squat

2 sets, 5–8 per side

Wide stance. Shift into one hip, the other leg straight, toes up. Chest tall.

Option. Hold a doorframe and keep the range small.

Show the steps

1
Stand with feet much wider than shoulder-width, toes slightly turned out.
2
Shift your weight to one side, bending that knee and sitting the hips back and down.
3
Keep the other leg mostly straight, toes pointing up if comfortable.
4
Go as low as you can while keeping the working heel down and chest proud.
5
Drive through the working foot to return to center, then repeat to the other side.
6
Move slowly — quality over depth.

Another way

10 Single-Leg Calf Raises

2 sets, 10–15 per side

Ball of the foot on a step. Full stretch at the bottom, pause at the top.

Option. Both legs together.

Show the steps

1
Stand on one foot near a wall or chair for light support if needed.
2
Keep the supporting knee soft and core engaged.
3
Rise up onto the ball of the foot as high as you can, feeling the calf contract.
4
Pause for one second at the top, then lower the heel slowly under control.
5
Complete all reps on one side before switching.
6
Full range and slow tempo matter more than speed.

Another way

Mobility

11 90/90 Hip Switch

6–8 per side

Sit with both knees bent at 90 degrees. Rotate the knees to the other side, chest tall.

Option. Hands behind you for support.

Show the steps

1
Sit on the floor with one leg bent in front of you at 90 degrees (shin parallel to the body) and the other leg bent to the side at 90 degrees.
2
Keep both sit bones grounded as much as possible and torso tall.
3
Using your hands for light support if needed, rotate both legs to the opposite 90/90 position in one controlled motion.
4
Pause briefly in each position to feel the stretch and control.
5
Continue switching sides for the desired number of reps or time.
6
If one side is tighter, spend a little extra time there without forcing.

Another way

Optional practice, not a test. A plate or book under the heels is fine. Knees travelling past the toes is fine; pain at the kneecap is not. Shorten the range.