Intermediate · 7 min
Posture Strength II
Boost your posture strength with a routine featuring squats and lunge holds. These exercises target and strengthen the muscles in your legs, core, and back, promoting optimal posture.
Total session: 7:48 · Includes preparation and side changes.
Ready when you are
Squat hold
Movement instructions
Stand with your feet shoulder-width apart. Bend your knees and move your hips back into a comfortable squat. Hold with your chest lifted, then stand slowly.
Ask a clinician first if you have knee or lower-back problems. Use a comfortable squat depth.
Total (including preparation): 7:48 · 7:48 remaining
Up next: Squat hold · 0:45
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Squat hold0:45
- Side lunge hold · Both sides1:00
- Wall sit0:45
- Split lunge hold · Both sides1:00
- Squat hold0:45
- Side lunge hold · Both sides1:00
- Wall sit0:45
- Split lunge hold · Both sides1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
420 seconds moving + 48 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Posture Strength II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
8 timed steps use 4 different movements. Starting positions: Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Squat hold | 45 |
| 2 | Side lunge hold | 60 |
| 3 | Wall sit | 45 |
| 4 | Split lunge hold | 60 |
| 5 | Squat hold | 45 |
| 6 | Side lunge hold | 60 |
| 7 | Wall sit | 45 |
| 8 | Split lunge hold | 60 |
Routine overview
What you’ll move through.
8 timed steps · 7 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0145s
Squat hold
Standing · Focus: thighs, glutes, core.
- 02
60sSide lunge hold
Standing · Focus: thighs, glutes, hips.
- 03
45sWall sit
Standing · Focus: thighs, glutes.
- 04
60sSplit lunge hold
Standing · Focus: thighs, glutes, hips.
- 0545s
Squat hold
Standing · Focus: thighs, glutes, core.
- 0660s
Side lunge hold
Standing · Focus: thighs, glutes, hips.
- 0745s
Wall sit
Standing · Focus: thighs, glutes.
- 0860s
Split lunge hold
Standing · Focus: thighs, glutes, hips.
Step by step
How to do the routine.
Step 1 · 45 seconds
Squat hold
- Stand with your feet shoulder-width apart.
- Bend your knees and move your hips back into a comfortable squat.
- Hold with your chest lifted, then stand slowly.
Keep your heels grounded and your knees in line with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 2 · 60 seconds
Side lunge hold
- Stand with your feet wide and toes forward.
- Bend one knee and shift your hips back, keeping the other leg long.
- Hold, then return to center and change sides.
Keep your chest lifted and your bent knee above your ankle.
For less intensity, make the step smaller and use a stable support for balance.
Step 3 · 45 seconds
Wall sit
- Stand with your back against a sturdy wall.
- Walk your feet forward and slide down into a comfortable seated position.
- Hold with your feet flat and knees above your ankles.
Keep your back against the wall and choose a manageable depth.
For less intensity, slide higher up the wall so your knees bend less.
Step 4 · 60 seconds
Split lunge hold
- Stand with one foot forward and the other behind you.
- Bend both knees and lower your back knee toward the floor.
- Hold with your torso upright, then rise and change sides.
Keep your front foot flat and your front knee above your ankle.
For less intensity, make the step smaller and use a stable support for balance.
Step 5 · 45 seconds
Squat hold
- Stand with your feet shoulder-width apart.
- Bend your knees and move your hips back into a comfortable squat.
- Hold with your chest lifted, then stand slowly.
Keep your heels grounded and your knees in line with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 60 seconds
Side lunge hold
- Stand with your feet wide and toes forward.
- Bend one knee and shift your hips back, keeping the other leg long.
- Hold, then return to center and change sides.
Keep your chest lifted and your bent knee above your ankle.
For less intensity, make the step smaller and use a stable support for balance.
Step 7 · 45 seconds
Wall sit
- Stand with your back against a sturdy wall.
- Walk your feet forward and slide down into a comfortable seated position.
- Hold with your feet flat and knees above your ankles.
Keep your back against the wall and choose a manageable depth.
For less intensity, slide higher up the wall so your knees bend less.
Step 8 · 60 seconds
Split lunge hold
- Stand with one foot forward and the other behind you.
- Bend both knees and lower your back knee toward the floor.
- Hold with your torso upright, then rise and change sides.
Keep your front foot flat and your front knee above your ankle.
For less intensity, make the step smaller and use a stable support for balance.
Keep moving
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