Lower-Body Reset
A week for the lower body sitting neglects — hips, glutes, hamstrings, calves and feet, woken up one day at a time.
- Per day
- 3–9 min
- Level
- Beginner
- Focus
- Legs & feet
What this program is
Sitting switches off the glutes, shortens the hip flexors and leaves the legs and feet stiff. This week gives the whole lower body a gentle, structured reset, designed to support comfortable movement when you stand and walk.
Every routine in this program was designed and reviewed by Dr. Vinuta Harapanhalli, PT. Movana is general wellness guidance, not medical treatment — a short safety check inside the app helps confirm it’s appropriate for you before you begin, and you should stop any movement that causes sharp or unusual discomfort.
What’s inside, day by day
Each day pairs a short guided routine with one small workday habit.
- Day 1
Wake the hips
Opening hips that fold shut from sitting.
Hip Opener for Sitters · 6 min
- Day 2
Switch on the glutes
Re-activating the muscles that support the hips.
Glute Wake-Up · 4 min
- Day 3
Open the hip flexors
Lengthening the front of the hips.
Hip Flexor Release · 5 min
- Day 4
Lengthen the back-line
Easing the hamstrings and lower back together.
Hamstring & Back Lengthener · 5 min
- Day 5
Mobile ankles & feet
Waking up feet that stay still all day.
Ankle & Foot Mobility · 3 min
- Day 6
Refresh the legs
Getting the lower legs moving and comfortable.
Calf & Circulation Break · 3 min
- Day 7
Full lower-body flow
Bringing the week together.
Glute Wake-Up · 4 minHip Flexor Release · 5 min
Is it right for you?
- Designed for desk workers — the focus is legs & feet across a 7-day arc.
- Beginner level: gentle, guided movements with no equipment.
- About 3–9 min a day, done right at your desk.
- Not a fit right now if a professional has advised you to avoid exercise, or if you have severe, worsening or unexplained symptoms — please speak with a doctor or physiotherapist first.
Start free, then go deeper
Begin with the free 7-Day Desk Reset, then unlock Lower-Body Reset and every premium program with Premium.