Built To Move: Lower Body
At a Glance
Level: Intermediate
Length: Approximately 45-60 minutes
Equipment: Exercise band, yoga block, BOSU, dumbbells, weight bench, cable, ankle weight, step platform (**Yes, this workout uses a few pieces of equipment, but most are relatively inexpensive additions to a home gym, and most commercial gyms will already have these items available.)
Focus: Single-leg stability, hip and glute strength, pelvic control, muscular endurance, lower-body strength and power
Best For: Runners, athletes, active adults, and anyone looking to build strong, stable legs that support confident movement in training and everyday life.
Why This Program Works
Strong legs are about more than how much weight you can lift.
They depend on the smaller stabilizing muscles around the hips and pelvis working alongside the larger muscles of the glutes, quads, and hamstrings to keep your body controlled as you move.
This program places a heavy emphasis on single-leg stability, hip strength, pelvic control, and muscular endurance because so much of both athletic and everyday movement happens on one leg at a time.
Running and walking are essentially repeated transitions from one leg to the other, while climbing stairs, stepping over obstacles, changing direction, and catching your balance all require your body to stabilize and produce force from a single-leg position.
The higher-repetition stability and endurance work trains your hips and glutes to continue doing their job as fatigue builds, not just to produce movement, but to help control the position of your pelvis, knee, and lower body.
That creates a stronger foundation for efficient movement and impact absorption.
The program then progresses into strength and power, asking those same muscles and stabilizers to maintain control while producing greater force. You’re not just training your legs to be stronger, you’re training them to stabilize, endure, produce force, and work together as a system.
That combination is what makes this program valuable whether you're running miles, training for a sport, lifting in the gym, or simply building the strength and stability to stay active and capable in everyday life.
Who This Program Is For
Built to Move: Lower Body is for anyone who wants their legs to do more than simply lift weight.
It’s designed to build the stability, endurance, strength, and power that support how your body actually moves.
This program is especially beneficial for:
Runners and endurance athletes who need strong hips, stable pelvic mechanics, single-leg control, and muscular endurance to support repeated strides and maintain efficient movement over distance.
Athletes who run, jump, change direction, accelerate, decelerate, and absorb impact, and need the lower body to remain stable while producing force.
Active adults who want strong, capable legs for hiking, biking, recreational sports, workouts, and other activities they enjoy.
Anyone training for everyday life and longevity who wants to confidently climb stairs, get up from the floor, carry loads, navigate uneven surfaces, catch their balance, and continue moving independently as they age.
Traditional strength trainers who want to complement bilateral lifting with more single-leg, hip-stability, and integrated movement work.
You don't have to be an athlete to benefit from training like one.
Balance, stability, muscular endurance, strength, and power are human movement qualities - and maintaining them helps keep your body capable for whatever you ask it to do.
What You’ll Achieve
This program is designed to build a lower body that is not only strong, but stable, resilient, and capable of producing force with control.
By consistently working through the program, you’ll develop:
Greater single-leg stability to help you maintain control when walking, running, climbing, changing direction, and moving over uneven surfaces.
Stronger hips and glutes to support pelvic stability and create a solid foundation for lower-body movement.
Improved muscular endurance so your stabilizing and working muscles can continue doing their jobs as physical demands increase.
Better balance and body control through exercises that challenge you to stabilize while your body moves around your base of support.
Greater lower-body strength for lifting, running, climbing, pushing off the ground, and everyday tasks.
Improved power and force production by progressing from controlled stability work into movements that require you to generate more force.
More confidence in how your body moves—whether you're putting in miles, training in the gym, playing a sport, hiking a trail, or simply staying strong and active for life.
What’s Included
Everything you need to work through the program confidently and progress at your own pace:
Complete Built to Move: Lower Body workout
Guided exercise demonstration videos
Coaching cues for every exercise so you understand proper execution, what you’re working, and why each movement is included
Warm-up focused on preparing the hips and lower-body stabilizers for the work ahead
Single-leg stability, hip and glute strength, pelvic control, and muscular endurance training
Strength and power work to build on the stability and control developed throughout the program
Exercise modifications and progression options where appropriate
Lifetime access to the program through your member account
Up to 3 coaching questions by email
One video form review if you'd like feedback on your technique