Trainer-built leg workout covers strength, balance and mobility

A focused lower-body session can train the muscles at the front and back of the legs in one workout. The trainer-designed plan recommends choosing four or five movements, completing three rounds of eight to 10 repetitions, and pausing 30 to 60 seconds between rounds. One-sided exercises should be done on both legs.

The workout mixes squats, hip-hinge movements and lunges so the routine includes quads, hamstrings, glutes, calves, inner thighs, outer hips and smaller muscles around the hips. The exercises also address balance, stability, side-to-side movement and strength differences between legs. Dumbbells and a looped band provide the listed equipment, while the suggested effort leaves room for two more controlled repetitions.

As the exercises become easier, the plan calls for adding weight or increasing repetitions and sets. A warm-up can include dynamic lower-body movements or five to 10 minutes of easy biking, walking or jogging. A cool-down uses slower stretching to help bring the heart rate down and support mobility and recovery. The article also emphasizes water, protein and sleep after training.