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gf11 Lower Body | Strength & Mobility Workout

Welcome to my lower body strength & mobility workout. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Exercise mat
Interval timer
Water bottle

Before You Begin

After a 1-minute warmup, this workout has 5 moves for lower body strength and mobility. Stretch to your body’s ability. I invite you to do the workout barefoot for a bigger challenge as long as you have a safe surface to stand work on.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each move for 40s. Then take 10 seconds to make small pulsing motions in the stretch. Rest 10s between moves. Repeat this circuit twice.

Minutes 1 & 6:

Lunge with Knee Drive & Cossack Squat

Lift one knee then swing the knee back to perform a reverse lunge. Bring the knee back to your front and then place your foot down (toes pointed forward) and bend that knee into a deep cossack squat, raising the toes of the opposite straight leg.
Modification: Reduce range of motion in the lunge and squat
Progression: Keep your heel (leg with the bent knee) on the floor for the cossack squat
Be careful: Do not force the stretch

Minutes 2 & 7:

Forward Fold & Deep Chair Squat

Stand with feet shoulder width apart with a soft bend in your legs and fold your upper body down placing your hands on the floor. Return to standing position and bend your knees lowering until your butt hits your ankles. Return to standing.
Modification: Reduce range of motion and keep your heels on the floor for the chair squat
Progression: Perform the whole move on your toes
Be careful: Do not force the stretch

Minutes 3 & 8:

Triangle Lift

Sit upright on the floor with legs bent against the floor, one in front and one behind you. Press your knees and feet into the floor as you lift your hips to an upright/kneeling position. Return to the starting position.
Modification: Use a yoga block or book under your butt
Progression: Hold weights
Be careful: Lift with your legs keeping your back straight

Minutes 4 & 9:

Figure 4

From a standing position, place one ankle on top of the other knee and squat down on one leg as low as possible. Return to the starting position
Modification: Hold on to a support pole or counter to help your balance
Progression: Sink deeper by leaning in further
Be careful: Keep your back straight

Minutes 5 & 10:

Bootstrappers

Stand with feet more than shoulder width apart and toes pointed to the corners of your mat. Bend your knees wide into a sumo squat. When your elbows meet the inner thighs or knees, press your elbows apart to stretch your inner thighs. Return to the starting position.
Modification: Reduce range of motion on squat
Progression: Bring tailbone as close to the floor as possible
Be careful: Keep your back straight

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