@alejandromatias674: If you’ve only got 20 minutes, grab a pair of dumbbells and try this lower-body circuit that hits every major muscle group in your legs. Perform: • 10 Split Squats – focus on keeping your front knee stacked over your ankle, drive through your heel. • 10 Curtsy Lunges – target your glute medius for hip stability and balance. • 10 Single-Leg Hinges – strengthen your hamstrings and improve posterior chain control. • 10 Front Squats – keep your chest tall, core tight, and elbows up to engage your quads and core. • 10 Kickstand Hinges – a hybrid between a hinge and a lunge, great for isolating the working leg. • 10 Sumo Squats – wide stance to emphasize inner thighs and adductors. • 20 Calf Raises – train your lower leg strength and ankle stability. Tip: Rest 60 seconds between rounds. Perform 2–3 total rounds. Focus on control during each rep, not speed. Keep your core engaged and move through full range of motion. This quick circuit builds strength, balance, and stability, the foundations of healthy knees, hips, and ankles.

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Thursday 09 October 2025 20:21:55 GMT