Lower-body strength is a great indicator of overall health and longevity. Strong legs reduce your risk of falls, help you stay mobile and make daily activities easier. However, a lot of people lose strength in this area as they age, particularly if they have a sedentary lifestyle.
If you want to build lower-body strength, this four-move workout by fitness coach Jeremy Bryan is a great place to start. I love that Bryan uses kettlebells instead of dumbbells. A kettlebell’s unique shape challenges core stability as the weight is unevenly distributed. This slight imbalance forces your core muscles to work harder to stabilize you, building strength as a result.
Scroll down to see Bryan demonstrate these moves in his Instagram reel.
How to do the lower-body workout
You will need a minimum of two kettlebells for this workout, as a couple of the exercises require you to hold a weight in each hand. However, it's useful to have a range of weights available, so you can adapt your load to suit the move and your fitness levels.
Remember, it should feel challenging, but not impossible, to complete the exercises. You may find that the exercises are hard enough without weights!
The moves:
- Cossack squat
- Reverse lunge
- Curtsy lunge
- Bulgarian split squat
Bryan hasn't outlined how many sets and repetitions you should complete. As a personal trainer, I'd recommend that beginners aim for eight to 10 repetitions and two sets, building up to 10-12 reps and three sets. Once 12 reps feel comfortable, increase the weight.
You can incorporate these moves into a full-body workout, ideally after a warm-up. After your lower-body exercises, which demand the most energy, follow with upper-body moves, core and finish with dynamic stretching.
Short on time? Complete this as a standalone circuit—like an exercise snack—or mobility session.
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