At Home Workout – Legs

Exercise 1 – Squats using kettlebell

Hold the kettlebell on the outside of the handle, keep the kettlebell close to your chest, and try to squat down ensuring your butt is just below knee height for maximum form, you also need to ensure that knees are always facing outward to avoid injury. 3 sets of 8 reps.

Exercise 2 – Pendulum Lunges Using Kettle Bell

Hold your kettlebell the same way as you did in the previous exercise. Lunge forward with your right leg, then keep your weight on your right heel, push out of your heel to stand up, and immediately step back into a reverse lunge with your right leg at the back. Complete all reps on one side before switching legs. 3 sets of 10 reps on each leg.

Exercise 3 – Step-Outs using Resistance Bands

Place the resistance band right below your knees. Squat your hips back and keep your chest up. Keeping feet outside your hips, step right foot out and then back in then repeat on the left side, you will be doing this for 3 sets of 10 reps.

Exercise 4 – Banded Single-Leg Romanian Deadlifts

Start with the left foot planted on the floor. Hold one end of the band in your right hand and place the band under your left foot. Hinging at your hips with a slight bend in your left knee, push your right foot back. Focus on keeping hips and shoulders in line with the back heel. Flex your back ankle, press your heel toward the wall behind you, and then return to the starting position.

Exercise 5 – Banded Air Squats

Place the band right above your knees. Stand with feet just outside hip width. Drive hips back and then down, like you’re sitting in a chair. Keep your chest up and focus on your hips breaking below your knee crease. Push into heels, squeeze glutes, and stand back up. 

Exercise 6 – Sumo Dead Lift with Dumbbells

Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing position

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