Women's Health June 9, 2026 0 Comments

Unlock Hilary Duff’s Secret Ladder Workout: 4 Lower-Body Moves That Transform Strength Like Nothing Else!

Ever wonder what it takes to stay fit and fierce when you’re constantly on the go? Well, Hilary Duff—yeah, the ‘So Yesterday’ pop icon—has cracked the code while gearing up for her world tour, and spoiler: it’s not just about hours spent sweating. For years, she steered clear of weightlifting, thinking it would bulk her up (sound familiar?). But fast forward to now, she’s embraced strength training like a boss, crediting it for boosting not just her body confidence but her overall mojo—from carrying her kids to rocking the stage. And guess what? She’s keeping it all on track with the Ladder app, which dishes out expert-guided workouts tailored to her lifestyle. Curious how Hilary balances motherhood, music, and muscle? Stick around. LEARN MORE

4 min read

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, using its expert-delivered daily plan and structured progressions to fit workouts into her day.

“For 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,” the 38-year-old multiplatinum recording artist told Ladder.

“Years ago my training shifted more to strength training, and everything changed for me – how I feel, how I move, how I sleep, how I perform in every area of my life,” she continued. “Being 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.”

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, bodybuilding and HIIT.

“It’s not motivation that keeps you consistent and moving toward your goals. It’s having a plan. Ladder is that plan,” Hilary explained. “What 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.”

Ladder

Hilary Duff’s Workout Routine

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. “On off days, she remains active by taking care of her four children, hiking, swimming, or walking the dog, ensuring any movement is intentional.”

Hilary Duff’s Exercise Preferences

Hilary prefers lower-body days, 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. “She specifically finds pull-ups and chin-ups more challenging,” says Ladder.

Ladder

Hilary Duff’s 4-Move Lower-Body Workout

Ladder coach Kelly Matthews shares a 43-minute workout from her Limitless program that Hilary has completed.

Warm up – 5 minutes

Posterior hip capsule stretch (left) – 45 seconds
Pigeon pose (left) – 30 seconds
Posterior hip capsule stretch (right) – 45 seconds
Pigeon pose (right) – 30 seconds
Adductor rock back (left) – 30 seconds
Adductor rock back (right) – 30 seconds
World’s greatest stretch (left) – 30 seconds
World’s greatest stretch (right) – 30 seconds
Air squat deep hold – 30 seconds

1. Barbell Back Squat

How to:

Set up a barbell on a squat rack, so that it is just below your shoulders when standing up straight.
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.
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.
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.

Sets and Reps:

5 reps @ 50% effort
3 reps @ 50% effort
1 rep @ 30% effort
8 reps @ 70% effort
8 reps @ 70% effort

2. Barbell Romanian Deadlift

How to:

Step up to the loaded barbell, with your shins practically touching it. Stand with feet hip-width apart. Pick up the bar.
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.
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.
Squeeze your glutes to drive back to the starting position. Lock out your hips, but don’t lean back. Exhale.

Sets and Reps:

5 reps @ 50% effort
8 reps @ 60% effort
8 reps @ 70% effort
8 reps @ 70% effort

3. Dumbbell Lateral Lunge

How to:

Stand with your feet hip-width apart holding one or two dumbbells.
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 90º. Push back to start.
Complete all reps on your left before moving on to your right.

Sets and Reps:

Left side – 3 x 10 reps @ 70% effort
Right side – 3 x 10 reps @ 70% effort

4. Bodyweight Sissy Squat

How to:

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.
Bend at your knees and lean backwards, creating a strong and rigid straight line from your knees to your head.
Continue bending at your knees, maintaining your backwards lean, and lowering your knees to the ground before standing back up forcefully.

Sets and Reps: 3 x 10 reps @ 70% effort