Standing
Beginner

Legs & Grounding Strength

Build lower body strength and stability through grounding movements and leg exercises.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–4/5
Focus zonesLegsGlutesArmsBackBalanceCoreFull body

The complete sequence

  1. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  2. Side to Side Sway

    Difficulty 2/5Clarity 4/530 sec

  3. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  4. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  5. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  6. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  7. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  8. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  9. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  10. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.