I love leg workouts; they hit some of the biggest muscles in the body and help you build functional strength.
But if you’re looking to work your lower body at home, which exercises should you prioritize?
I asked functional strength coach and ACE-certified personal trainer Melissa Kendter this very question, and she provided a five-move beginner leg session you can do pretty much anywhere with just a couple of dumbbells.
How to do Melissa Kendter’s leg workout
Perform the exercises listed above as straight sets. In practice, this means you’ll complete 8-12 goblet squats, rest for 60 seconds, then do another set of goblet squats.
Only when you’ve completed all three prescribed sets of one exercise can you move on to the next one.
1. Goblet squat
(Image credit: Melissa Kendter)
Sets: 3 Reps: 8-12 Rest: 60 seconds
- Get into a comfortable squat stance with your feet about hip-width apart and a slight bend in your knees. Hold the end of the dumbbell tight to your chest with your elbows facing down.
- Keeping the dumbbell or kettlebell at chest height, lower your hips by pushing them backwards then bending your knees. Keep your chest up and your spine neutral as you do this.
- Lower yourself as far as you can while keeping your chest up, pause briefly at the bottom, then push your feet into the ground to drive back up to the starting position.
Benefits of the goblet squat
“Goblet squats improve your lower-body strength, improve muscle mass, increase range of motion, reduce risk of injury and promote upright posture,” Kendter explains.
To perfect your technique, she suggests imagining your pelvis is a bucket filled with water, which will spill if you don’t keep it level.
2. Romanian deadlift
(Image credit: Melissa Kendter)
Sets: 3 Reps: 8-12 Rest: 60 seconds
- Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your hips.
- Keeping your back flat, push your hips back to hinge forwards, allowing your knees to bend slightly.
- Lower…
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