🦵 5-Minute Leg Strength & Stamina Sessions

Do any or all sessions throughout your workday. Each is around 5 minutes. Adjust reps/time to your fitness level.
Pick any 5-minute session when you have a break — they stack up quickly over the day.

Session 1: Warm-up & Balance

Exercise	Description	Time
March on the Spot	Lift knees high while swinging arms naturally.	1 min
Calf Raises	Rise onto toes, pause, then lower slowly. Support with a chair if needed.	45 sec
Mini Squats (Half Squats)	Bend knees slightly as if sitting, then stand tall again.	45 sec
Side Steps	Step side-to-side smoothly, keeping knees soft.	1 min
Standing Hamstring Curl	Bend knee bringing heel toward glutes, alternate legs.	1 min
Gentle Calf Stretch	Step one leg back, press heel down, lean forward gently.	30 sec each

Session 2: Calf & Ankle Strength

Exercise	Description	Time
Slow Jog on the Spot	Light jog lifting feet slightly off floor, relaxed shoulders.	1 min
Single-leg Calf Raises	Stand on one leg, raise heel, hold briefly, then lower slowly.	30 sec each
Ankle Circles	Lift foot slightly, rotate ankle clockwise then counterclockwise.	30 sec each direction
Heel-to-Toe Rocking	Rock forward onto toes, then back onto heels without locking knees.	1 min
Standing Quad Stretch	Hold ankle behind you, pull heel toward bottom, keep knees together.	30 sec each

Session 3: Stamina & Power

Exercise	Description	Time
Fast March or Slow Jog	Lift knees higher, swing arms briskly.	1 min
Squat Pulses	Lower into a squat and pulse gently up and down.	30 sec
Side Lunges	Step wide, bend stepping knee, keep other leg straight.	45 sec each
High Knees (Moderate)	Lift knees to hip height alternating quickly but controlled.	45 sec
Hamstring Stretch	Place heel forward, hinge at hips to feel stretch in thigh.	30 sec each

Session 4: Balance & Core Support

Exercise	Description	Time
Single-leg Stand	Stand tall on one foot, hips level, core engaged.	30 sec each
Slow Knee Lifts	Lift knee toward hip height slowly, alternate legs.	1 min
Side Leg Raises	Lift leg sideways without leaning.	30 sec each
Back Leg Extensions	Lift leg straight back without arching your back.	30 sec each
Ankle Flex & Point	Flex toes upward, then point away.	1 min

Session 5: Mobility & Cool-down

Exercise	Description	Time
Gentle Walk or March	Walk or march on the spot lightly to cool down.	1 min
Mini Squats (Half Squats)	Bend knees slightly, then stand tall again.	45 sec
Calf Raises	Rise onto toes, lower slowly.	45 sec
Forward Leg Swings	Swing leg forward and back gently, keep upper body steady.	30 sec each
Hamstring Stretch	Extend leg, hinge forward at hips to stretch back of thigh.	1 min

Notes

Perform all exercises at a comfortable pace.
For more intensity, increase speed or add light weights.
Use support (chair or wall) for balance if needed.
Stop if you feel sharp pain (mild muscle fatigue is normal).
Stay hydrated and wear supportive shoes.