Legs - Mobility and 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. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

Stand with feet shoulder-width apart and hands on hips. Engage your core and keep your back straight. Slowly rotate your hips in a circular motion, making large, controlled circles. Perform the circles clockwise for a set number of repetitions, then switch to counterclockwise. This exercise helps improve hip mobility, flexibility, and stability. Focus on smooth, controlled movements to avoid strain and ensure proper activation of the hip muscles, including the hip flexors, extensors, abductors, and adductors.