Hips, Hamstrings, Knees and Ankles
This class covers the whole lower body, not just the hips. Hip flexors and glutes, hamstring and calf range, the ankle mobility that lets you squat deep without your heels lifting, and the single-leg strength that keeps knees tracking where they should.
Mobility work on its own rarely holds. Every session trains strength through the range you are opening, which is the difference between touching a position once and owning it. Small groups of twelve to fourteen, so your positions actually get looked at.
What to Expect
Mobility and conditioning for everything below the waist
Corrective First
Find the restriction that is actually limiting you, which is often an ankle or a hip flexor rather than the joint you can feel, and work on that.
Active Range
Strength through full range of motion, not passive stretching that has faded again by the next morning.
Single-Leg Work
Most lower body problems are one-sided. Unilateral training finds the imbalance instead of letting the strong side hide it.
Joint Protection
Progressive loading and honest technique, so knees, hips and ankles get stronger rather than aggravated.
Progressive Loading
A supported version of every movement, built up toward the full one at whatever pace your body allows.
Mixed Levels
Regressions and progressions mean a beginner and an experienced athlete work the same movement in the same room.
Where Lower Body Pain Usually Starts
Tight hip flexors, aching knees, a lower back that complains after a day at a desk, calves that never seem to loosen off. These are usually a restriction somewhere else in the chain rather than a fault in the joint you can actually feel.
Restoring hip and ankle range, then strengthening what holds those positions, is what takes the load back off the joint that was complaining.
What You Will Work On
Squat depth. Ankle and hip range first, then deep squat holds, overhead squats and single-leg variations once the position is genuinely yours.
Posterior chain. Glute bridges, hamstring range and nordic curls, the eccentric hamstring work that carries the strongest evidence behind it for injury prevention.
Single leg. Lateral lunges, single-leg balance, and pistol and shrimp squat progressions built up from a supported start.
Feet and ankles. Calf raises and ankle mobility, which is where a surprising number of squat and knee problems actually begin.
Every one of these scales. The progression you start on is simply the one that fits today.
Where Classes End and Personal Training Begins
Focused rehabilitation work belongs in personal training. It needs assessment, a program built for one body, and progression reviewed against how that body is actually responding week to week.
These classes are excellent support for that work, but they are general by design, a group of twelve working the same area rather than twelve individual programs. If you are training around an injury or a specific diagnosis, start one-to-one and use the class alongside it.
Lower Body Success Stories
Real results from students who transformed their movement
Skills You'll Learn
90/90 Hip Stretch
Unlock hip mobility with this comprehensive stretch position. Addresses internal rotation deficiencies.
Hip Circles
Mobilise your hips with controlled circular movements. Improves hip function and prepares for dynamic activities.
Hip Flexor Conditioning
Strengthen and mobilise the hip flexors for improved performance. Essential for compression movements and athletic power.
Hamstring Flexibility
Develop flexible and strong hamstrings for better movement. Essential for forward folds, kicks, and injury prevention.
Low Lunge
Open your hip flexors with this fundamental stretch. Essential for runners and anyone who sits frequently.
Ankle Mobility
Improve ankle flexibility for better squatting, jumping, and injury prevention. Often overlooked but crucial for movement quality.
Jefferson Curls
Build spinal flexibility and strength through controlled segmental movement. Revolutionary for back health when properly performed.
Movement Flow
Connect individual skills into seamless sequences. The art of transitioning between movements with grace and control.
Pancake Stretch
Achieve remarkable hip flexibility with this wide-legged forward fold. Essential for press handstands and advanced movement patterns.
Pike Compression
Develop active flexibility by lifting your legs toward your torso. This skill bridges the gap between flexibility and strength.
Front Splits
Master the classic splits position for enhanced hip flexibility and leg mobility. More achievable than middle splits for most practitioners.
Middle Splits
Achieve maximum hip flexibility with full straddle splits. This challenging flexibility goal enhances athletic performance and movement quality.
Deep Squat
Reclaim this fundamental human position. Essential for hip health, mobility, and functional movement patterns.
Glute Bridge
Activate and strengthen your glutes with this fundamental exercise. Essential for back health and athletic performance.
Lateral Lunges
Develop lateral movement strength and mobility. Essential for sports performance and balanced leg development.
Single-Leg Balance
Develop proprioception and stability through balance training. Essential for injury prevention and athletic performance.
Wall Sit
Build quad endurance and mental toughness with this accessible isometric exercise. Perfect for beginners and athletes alike.
Calf Raises
Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.
Nordic Curls
Build bulletproof hamstrings with this intense eccentric exercise. Essential for injury prevention and athletic performance.
Pistol Squat
Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.
Shrimp Squat
Master this challenging single-leg squat variation. A unique movement that builds exceptional leg strength and balance.
Box Jumps
Develop explosive power with this plyometric exercise. Build jumping ability while learning safe landing mechanics.
Overhead Squat
Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.