7-Minute Legs is a standing leg workout that works through the whole leg, one area at a time. Side raises target the outer hips and glutes. Calf raises wake up your ankles and challenge your balance. Back raises bring your hamstrings and glutes into the work so the back of your legs stays strong and active. The calf raises return between sections to keep your feet fresh and your base steady. The final front raises shift the focus to your hip flexors and quads - keep your ribs stacked and your hips level, and don't lean back to make it easier.

The calf raises are the thread that holds the whole workout together. They reset your feet between directions so you can keep moving with good form. Move slowly and with control, keep a soft bend in your standing leg, and treat each section as a form exercise rather than a race.

Seven minutes. Every muscle in your legs gets a turn. Nothing dramatic - just results.