{"id":857180,"date":"2026-06-10T09:41:27","date_gmt":"2026-06-10T09:41:27","guid":{"rendered":"https:\/\/www.europesays.com\/us\/857180\/"},"modified":"2026-06-10T09:41:27","modified_gmt":"2026-06-10T09:41:27","slug":"hilary-duff-relies-on-these-4-lower-body-exercises-and-this-daily-lifting-routine","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/857180\/","title":{"rendered":"Hilary Duff Relies on These 4 Lower-Body Exercises and This Daily Lifting Routine"},"content":{"rendered":"

\"Estimated4 min read<\/p>\n

Long-time strength training devotee Hilary Duff is following a consistent lifting routine as she prepares for her upcoming world tour. To help her stay on track, the ‘So Yesterday’ singer has partnered with the popular Ladder app<\/a>, using its expert-delivered daily plan and structured progressions to fit workouts into her day.<\/p>\n

\u201cFor years I avoided the weight room and thought that lifting made you bulky or overly muscular. Like many women, I did a lot of cardio and viewed [that] as the way to stay fit,\u201d the 38-year-old multiplatinum recording artist told Ladder.<\/p>\n

\u201cYears ago my training shifted more to strength training<\/a>, and everything changed for me \u2013 how I feel, how I move, how I sleep, how I perform in every area of my life,\u201d she continued. \u201cBeing able to carry my kids and give my best on stage, all while feeling confident in my body, is everything. Strength training gives me that.\u201d<\/p>\n

On the Ladder app, members join one of over 20 teams based on their goals and training preferences, and a coach guides them through new progressive plans and workouts lasting 30-60 minutes. While the focus is strength training, sessions also feature elements of Pilates<\/a>, bodybuilding and HIIT.<\/p>\n

\u201cIt’s not motivation that keeps you consistent and moving toward your goals. It’s having a plan. Ladder is that plan,\u201d Hilary explained. \u201cWhat I love about Ladder is that it’s simple. It’s not a library of random workouts you have to sort through, but a real coach telling me exactly what to do each day. I open the app, my workout is right there, I press play, and go.\u201d<\/p>\n

\"hilary<\/p>\n

Ladder<\/p>\n

Hilary Duff’s Workout Routine<\/p>\n

As the programs change continually, Hilary doesn’t follow a specific schedule on Ladder. Generally, though, she works out about four times a week, Ladder tells us. \u201cOn off days, she remains active by taking care of her four children, hiking, swimming, or walking the dog, ensuring any movement is intentional.\u201d<\/p>\n

Hilary Duff’s Exercise Preferences<\/p>\n

Hilary prefers lower-body days<\/a>, including movements like the Bulgarian split squat because she finds it provides the fastest results and makes her feel strong, Ladder tells WH. On the other hand, she is less enthusiastic about upper-body movements, except for bent-over rows. \u201cShe specifically finds pull-ups and chin-ups more challenging,\u201d says Ladder.<\/p>\n

\"hilary<\/p>\n

Ladder<\/p>\n

Hilary Duff’s 4-Move Lower-Body Workout<\/p>\n

Ladder coach Kelly Matthews<\/a> shares a 43-minute workout from her Limitless program that Hilary has completed.<\/p>\n

Warm up \u2013 5 minutes<\/p>\n

    \n
  1. Posterior hip capsule stretch (left) \u2013 45 seconds<\/li>\n
  2. Pigeon pose (left) \u2013 30 seconds<\/li>\n
  3. Posterior hip capsule stretch (right) \u2013 45 seconds<\/li>\n
  4. Pigeon pose (right) \u2013 30 seconds<\/li>\n
  5. Adductor rock back (left) \u2013 30 seconds<\/li>\n
  6. Adductor rock back (right) \u2013 30 seconds<\/li>\n
  7. World’s greatest stretch (left) \u2013 30 seconds<\/li>\n
  8. World’s greatest stretch (right) \u2013 30 seconds<\/li>\n
  9. Air squat deep hold \u2013 30 seconds<\/li>\n<\/ol>\n

    1. Barbell Back Squat<\/p>\n

    How to:<\/strong><\/p>\n

      \n
    • Set up a barbell on a squat rack, so that it is just below your shoulders when standing up straight.<\/li>\n
    • Step underneath the bar and hold it just outside of your shoulders. Your feet are just wider than your hips and your toes turned outwards slightly lift the bar off the rack and onto your back.<\/li>\n
    • Slowly begin to squat down, pushing your hips back and down as if sitting into a chair, without letting your knees roll inwards and keeping your chest up, but allowing your torso to lean forward as needed.<\/li>\n
    • Lower until your hips drop just below your knees, and your knees track in line with your toes, then push through the floor to return to standing. Rest for 1 minute between sets.<\/li>\n<\/ul>\n

      Sets and Reps<\/strong>:<\/strong><\/p>\n

        \n
      1. 5 reps @ 50% effort<\/li>\n
      2. 3 reps @ 50% effort<\/li>\n
      3. 1 rep @ 30% effort<\/li>\n
      4. 8 reps @ 70% effort<\/li>\n
      5. 8 reps @ 70% effort<\/li>\n<\/ol>\n

        2. Barbell Romanian Deadlift<\/p>\n

        How to:<\/strong><\/p>\n

          \n
        • Step up to the loaded barbell, with your shins practically touching it. Stand with feet hip-width apart. Pick up the bar.<\/li>\n
        • Holding the barbell in front of you, squeeze your shoulder blades together to keep your back straight, and create a slight bend at the knee. Suck your belly button into your spine to engage your core.<\/li>\n
        • Inhale, and hinge at your hips by focusing on sending your hips and butt back while maintaining a neutral spine (no rounding). Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back. Keep the barbell close to your legs the entire time.<\/li>\n
        • Squeeze your glutes to drive back to the starting position. Lock out your hips, but don’t lean back. Exhale.<\/li>\n<\/ul>\n

          Sets and Reps:<\/strong><\/p>\n

            \n
          1. 5 reps @ 50% effort<\/li>\n
          2. 8 reps @ 60% effort<\/li>\n
          3. 8 reps @ 70% effort<\/li>\n
          4. 8 reps @ 70% effort<\/li>\n<\/ol>\n

            3. Dumbbell Lateral Lunge<\/p>\n

            How to:<\/strong><\/p>\n

              \n
            • Stand with your feet hip-width apart holding one or two dumbbells.<\/li>\n
            • Take a big step to the side with your left leg, then bend your left knee, pushing your hips back and lowering until your left knee is bent to 90\u00ba. Push back to start.<\/li>\n
            • Complete all reps on your left before moving on to your right.<\/li>\n<\/ul>\n

              Sets and Reps:<\/strong><\/p>\n

                \n
              1. Left side \u2013 3 x 10 reps @ 70% effort<\/li>\n
              2. Right side \u2013 3 x 10 reps @ 70% effort<\/li>\n<\/ol>\n

                4. Bodyweight Sissy Squat<\/p>\n

                How to:<\/strong><\/p>\n

                  \n
                • Stand with your feet hip-width apart on your tip toes and your weight on the balls of your feet. Place one or both hands on a rack for support.<\/li>\n
                • Bend at your knees and lean backwards, creating a strong and rigid straight line from your knees to your head.<\/li>\n
                • Continue bending at your knees, maintaining your backwards lean, and lowering your knees to the ground before standing back up forcefully.<\/li>\n<\/ul>\n

                  Sets and Reps: <\/strong>3 x 10 reps @ 70% effort<\/p>\n

                  Cool down \u2013 2 minutes<\/p>\n

                    \n
                  1. Downward dog walk \u2013 30 seconds<\/li>\n
                  2. Runner’s lunge stretch (left) \u2013 30 seconds<\/li>\n
                  3. Runner’s lunge stretch (right) \u2013 30 seconds<\/li>\n
                  4. 90\/90 static stretch (left) \u2013 35 seconds<\/li>\n
                  5. 90\/90 static stretch (right) \u2013 35 seconds<\/li>\n<\/ol>\n

                    Find the Perfect Women’s Health Training Program for You\"Chevron\"Chevron\"Lettermark\"<\/p>\n","protected":false},"excerpt":{"rendered":"4 min read Long-time strength training devotee Hilary Duff is following a consistent lifting routine as she prepares…\n","protected":false},"author":3,"featured_media":838108,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[38],"tags":[329540,300008,293934,1199,349820,1201,1198,210,311952,2875,279948,349819,67,132,68],"class_list":["post-857180","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-at-home-workouts","tag-collection-lower-body-workouts","tag-collection-workout-advice","tag-content-type-default","tag-contentid-7b982f57-9436-4dc2-8503-ee9f3a7c1dfb","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-us","tag-read_time-7","tag-shorttitle-hilary-duff-relies-on-these-4-lower-body-exercises","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116725160877321879","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/857180","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=857180"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/857180\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/838108"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=857180"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=857180"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=857180"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}