Kettlebell Swings are not only great for defining your hamstrings and glutes, but they are fantastic at getting your glutes to fire properly, in order to strengthen your body and mitigate the risk of any lower back injuries.
- Grab the kettlebell with a double overhand grip.
- Standing with feet hip-width apart, begin the movement by hinging — push the hips back and keep the feet in place, allowing a slight bend in the knee.
- Reverse the movement by creating explosive hip extension — push the hips forward and flex the glutes and quads to generate force.
- The force generated will move the KB forward and up; as it reverses direction and begins to descend, hinge back with it, and repeat the movement.
The great thing about the KB swing is that in addition to being great for your glutes, they’re also highly metabolic. This means it works just about every muscle in the body (particularly, the posterior chain) and is great for overall development and fat loss.
A great way to get well-developed legs is by incorporating unilateral exercises (movements that are done one leg at a time).
Of all of these, some of the most effective are variations of the lunge. The Walking Lunge, in particular, is a favourite of mine, because in addition to allowing for a significant unilateral load (and, as a result, muscle fibre recruitment), it also requires balance and coordination.
- Standing with feet together, begin the movement by taking a long step forward with one leg, firmly planting the lead foot.
- As you plant the lead foot, create the lunge by bending at both knees.
- Do not allow the trailing knee to hit the floor.
- Push forward with both legs into a standing position, and immediately swing the trailing leg forward and past the leading leg.
- Repeat the movement.
The Walking Lunge is superb for anyone wearing shorter shorts because it focuses so heavily on the vastus medialus — the large tear drop muscle hanging over the knee. As an added benefit, it is also metabolic and so great for fat burning.
Single Leg Calf Raises
Even for the most dedicated gym goer, calves can be an extremely stubborn body part to develop; but if you want to have a pair of well-developed legs, you 100% cannot ignore your calves.
While the calves could definitely benefit from a full training program, at the very least, you need one exercise to help build them up. In this case, we’re talking about the single leg calf raise, which, if you can only pick one, is the best.
- Holding a dumbbell in your right hand and stand on a step or block with most of your foot hanging off.
- Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot.
- Lift your right heel as high as you can. Pause, then lower and repeat.
- Complete all reps and sets for one leg, then switch.
The important thing with this exercise is to pay attention to the speed when you perform it.
The calves are attached to the Achilles tendon, one of the largest and most powerful tendons in the body;
- due to the nature of its structure, the Achilles can act like a giant rubber band, both storing and transferring energy in the form of momentum very quickly.
- While this is great for athletics, in terms of building big calves, it’s detrimental — rather than force the muscle to lift the weight, the tendon can do a lot of work. To mitigate this, make sure you pause for a full 5 seconds at both the top and the bottom of the rep. You’ll need to lighten the weight, but it’s totally worth it.
· The Workout:
- Kettlebell Swings (KS)– 5×8
- Walking Lunges (WL) – 5×10-12 per leg
- Set Up: Perform KS and WL alternately, with minimal rest in between. Use a weight that challenges you, but still allow you to complete all reps. Perform a total of 5 sets for each exercise, then rest 2 minutes and proceed to B.
- B) Single Leg Calf Raise – 4×12 per leg
Set Up: Perform 12 calf raises for your dominant leg, then immediately switch to your other leg. Switch back and forth with minimal rest until you’ve completed 4 sets with each leg. Remember to pause at the top and bottom of each rep for at least 5 seconds.
And It’s as simple as that!
Armed with these three moves and this quick workout, you’ll be able to burn fat, add some muscle to all the right places, and even build some lower body strength.