Legs - Hip and Lower Body Stability

Stand with feet shoulder-width apart, holding a kettlebell vertically by the handles close to your chest with both hands, elbows pointing downward. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body into a squat, ensuring your knees track over your toes. Lower until your thighs are parallel to the ground or slightly below, then push through your heels to return to the starting position. Maintain proper form throughout, avoiding rounding your back or letting your knees cave inward. This exercise primarily targets the quadriceps, glutes, and core, while also engaging the upper back and shoulders to stabilize the kettlebell.

Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.

Begin by lying on your back with knees bent and feet flat on the floor, hip-width apart. Place a medicine ball on your hips for added resistance. Engage your core and glutes, then push through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Keep your shoulders and head relaxed on the floor. Pause briefly at the top, squeezing your glutes, then slowly lower your hips back to the starting position. Maintain proper form by avoiding overarching your lower back and ensuring the movement is driven by your glutes and hamstrings. This exercise primarily targets the glutes and hamstrings, with secondary engagement of the core for stabilization.