01/04/2026
Lower body 🔥 Let’s gooo
Strength day 1 of the April Challenge and its Lower Body Strength!
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Here are the exercises with some tips on the form:
1️⃣ Has Hip Thrusts (3 sets of 8 reps)
• Drive through your heels
• Chin tucked, ribs down
• Squeeze glutes hard at the top (no overextending your lower back, tuck your pelvis in!)
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2️⃣ Sumo Squats (3 sets of 10 reps)
• Wide stance, toes slightly turned out
• Knees track over toes
• Sit DOWN into your heels, not forward
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3️⃣ B-stance RDLs (3 sets of 7 reps per leg)
• Front foot doing most of the work
• Hips back, slight bend in both knees
• Keep the weight close + spine neutral (no rounding!)
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4️⃣ Split squats (3 sets of 8 reps per leg)
• Step far enough to keep your front knee stacked over your ankle.
• Pressure through the toes of your front foot
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5️⃣ Wall Sit (2 x 45 seconds)
• Knees at 90°
• Lower back pressed into the wall
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For all the exercises, if you don’t have access to weights, find something with a bit of weight that you can hold from around the house!
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Consistency > perfection this month. Show up, move well, get stronger 🙌
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Who’s in for day 1? 👇
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PhysioTips
