When it comes to building functional lower body strength, the focus should be on movements that translate to real-world activities like climbing stairs, carrying groceries, and improving athletic performance. This workout combines mobility, strength, and stability exercises to enhance your daily movement patterns.

Warm-Up (5-10 minutes)

1. Hip Circles (30 seconds each direction)

• Stand with feet hip-width apart
• Rotate hips in circles to loosen lower body

2. Walking Lunges (1 minute)

• Step forward into lunges
• Twist torso toward leading leg
• Engage core and activate glutes

3. World's Greatest Stretch (1 minute)

• Deep lunge position
• Place hands on ground
• Twist upper body toward front leg

Main Workout

1. Kettlebell Goblet Squat

• Sets: 4
• Reps: 10-12
• Hold kettlebell at chest
• Feet shoulder-width apart
• Lower into squat while keeping chest tall
• Push through heels to stand

2. Bulgarian Split Squats

• Sets: 4
• Reps: 8-10 each leg
• Place rear foot on elevated surface
• Lower into lunge position
• Keep torso upright
• Front knee tracks over toes

3. Deadlifts (Conventional or Romanian)

• Sets: 4
• Reps: 8-10
• Stand with feet hip-width apart
• Hinge at hips, not back
• Keep chest up and core engaged
• Drive hips forward to stand

4. Single-Leg Romanian Deadlifts

• Sets: 3
• Reps: 8-10 each leg
• Hold weight in one hand
• Balance on single leg
• Hinge at hips while extending opposite leg
• Maintain flat back throughout

5. Box Jumps or Step-Ups

• Sets: 3
• Reps: 10-12
• Choose box at appropriate height
• Land softly for jumps
• Drive through heel for step-ups
• Maintain upright posture

Focus on proper form and controlled movement rather than heavy weights. This workout improves functional strength for daily activities while building a strong foundation for athletic performance.

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