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Exercise of the Week – Kettlebell One Leg Deadlifts

Target Muscles: Legs (Quads & Hamstrings), Buttocks (Glutes), Core (Abdominals & Lower Back).

Kettlebell One Leg Deadlifts 01 - Pro:Kinesis Personal Training, High Wycombe

Start by standing with your feet together, and the kettlebell on the floor beside one of your feet. As shown, lift the opposite foot back behind you off the floor, and keeping the leg straight, extend it behind you whilst leaning forward to reach down and grip the handle of the bell, bending your standing leg as you do so.

Kettlebell One Leg Deadlifts 02 - Pro:Kinesis Personal Training, High Wycombe

Then pushing with your heel, straighten your standing leg, allowing your body and trailing leg to swing back to the upright position, until you are standing tall with the bell in your hand by your side. Then reverse the movement to put the bell back on the floor.

Repetitions: 10-15 (each leg)

Sets: 2-4

A fantastically simple exercise using kettlebells, but one which could also be done with a dumbbell. This one focuses on your lower body and core, and is great for really working those legs. Note that the back foot should be close to the floor with the leg fully extended, but not on it, when you pick the bell up. Also, if you twist for balance during the exercise, then use a lighter weight.