Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Bodyweight Alternating Lateral Lunge
1 set 路 8 reps 路 20s rest 路 both sides
Move side to side with control. Keep the working heel down and use a smaller range if the groin feels tight.
Steps
Stand tall with feet together and hands at your chest.
Step wide to one side and plant the foot flat.
Sit hips back into the working leg.
Keep the other leg long and chest tall.
Push through the working heel to return to center.
Repeat to the other side.
Cues
Heel down.
Knee tracks toes.
Move side to side.
Common mistakes
Letting the knee collapse inward.
Dropping deeper than the groin can control.
Rounding the back heavily.
2. Bodyweight Reverse Lunge
1 set 路 8 reps 路 20s rest 路 both sides
Step back, lower quietly, and drive through the front foot. Use fingertip support if balance is shaky.
Steps
Stand tall with feet hip-width apart.
Step one leg back into a long lunge.
Lower the back knee toward the floor with control.
Keep the front knee tracking over the foot.
Drive through the front foot to stand tall.
Switch sides after the reps.
Cues
Quiet step.
Front foot strong.
Stand tall.
Common mistakes
Taking too short a step.
Letting the front knee cave inward.
Pushing mostly off the back foot.
3. Single Legged Romanian Deadlifts
1 set 路 6 reps 路 20s rest 路 both sides
A small range is enough. Hinge from the hip, keep the back long, and touch a wall lightly if balance limits the movement.
Steps
Stand tall on one leg with a soft knee.
Brace the torso and keep the spine long.
Push the standing hip back as the free leg floats behind you.
Lower until you feel the hamstring working.
Drive the standing hip forward to return to tall.
Switch sides after the reps.
Cues
Long spine.
Hips stay square.
Small range is fine.
Common mistakes
Twisting the hips open.
Rounding the lower back.
Bending the knee so much it becomes a squat.
4. Bodyweight Donkey Calf Raise
1 set 路 12 reps 路 20s rest
Use a step if available, or stay on flat floor. Rise smoothly, pause on the toes, and lower with control.
Steps
Hinge forward and place hands on a sturdy surface.
Keep the legs almost straight with soft knees.
Rise onto the balls of the feet.
Pause briefly at the top.
Lower the heels slowly.
Repeat without bouncing.
Cues
Rise tall.
Lower slowly.
No bouncing.
Common mistakes
Bouncing through the reps.
Bending the knees too much.
Skipping the slow lowering phase.
5. Jump Squats
1 set 路 6 reps 路 30s rest
Keep the jumps small and crisp. Land softly; if impact is not right today, do a fast squat to calf raise instead.