1. Single-Leg Deadlift With Kettlebell
Hold a kettlebell (20 pounds) in your left hand and stand on your left leg, keeping the other one slightly off the ground.
Keeping your back straight and the left knee slightly bent, lean your upper body forward while extending your free leg behind you for better balance.
Lower the kettlebell as close to the ground as possible, then return to the starting position and perform the movement with the kettlebell in your right hand and the left leg off the ground. Do 3 sets of 15 reps on each leg.
2. Curtsy Lunges
Stand with your feet shoulder-width apart and your hands on your hips. Take a big step back with your left leg and cross it behind you, lowering the left knee toward the floor while keeping the right knee directly above your right ankle and the torso upright.
Continue lowering your hips until your right thigh is almost parallel to the floor. Pause for 2 seconds then return to the starting position and perform it on the other side. Do 3 sets of 15 reps on each side.
3. Hydrants with Leg Extension
Begin on all fours with knees hip-width apart and your hands directly below your shoulders. Keeping the knee bent to a 90-degree angle, lift your left leg out to the left side, then extend it.
Hold for 2 seconds before bending your knee again, then bring the leg back to the starting position and repeat. Do 3 sets of 20 reps on each side.
4. Step-Ups
For this movement, you’ll need to place a bench or a chair in front of you. Place your right foot in the center of the chair, while holding a barbell behind your head with both hands. Step up onto the bench and bring your left knee forward. Lower yourself back down and repeat with the other leg. Do 3 sets of 20 reps on each leg.
5. Bear Plank Leg Lifts
Start in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and lift your right heel up toward the ceiling as high as possible. Hold the position for 2 seconds, then lower the leg down and repeat. Do 3 sets of 15 reps on each side.
Source: gofitstayfit
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