Inkster also suggests this lunge to work the quads.
- Stand, hold KB at chest with both hands.
- Step one foot back behind you to “curtsy.”
- Keep both hips straight.
- Push through front leg to return to start.
- Do 3 sets, 10x per side.
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Trainer Soji James says this squat variation engages the quads and hamstrings.
- Hold KB at chest.
- Feet shoulder-width apart.
- Squat until thighs are parallel with ground.
- Keep weight in heels.
- Push into feet to stand.
- Do 10 reps at medium pace, 4x.
Fhitting Room trainer Carlos Davila says lunges improve stability.
- Hold KB at chest. Elbows to ribcage.
- Take wide step right.
- Left leg straight, bend right knee.
- Chest up, push hips back.
- Push off right foot to stand.
- Do 10 to 20 reps per side.
Trainer Jake Dickson likes a deadlift to hit the hamstrings.
- Hold KB at one side.
- Lift opposite leg up. Extend it behind you.
- Slightly bend knee, hinge at hip
- Lower KB to ground.
- Return to stand.
- Do 8 reps per side.
Trainer Ryan Ernsbarger suggests this move for quads and hammies.
- Hold KB in hand with arm extended overhead.
- Take step forward.
- Bend both knees into 90-degree angles.
- Torso upright, push through mid-foot to stand.
- Do 15 each side.
Train Fitness director Oscar Henderson recommends a classic kettlebell swing to work leg muscles.
- Stand, feet wider than shoulders.
- Lean forward with straight back.
- Grab KB.
- Drive hips forward to swing KB to shoulder height, arms straight.
- Do 8 reps, 3 sets.