Target Body Part: Hamstrings, Gastrocnemius, Gluteus maximus, Gluteus medius

Equipment needed: Kettlebell or Dumbbell

Performance points:

  • Dumbbell or kettlebell in same hand as the leg that is freely moving.
  • Standing up nice and tall hinge forward at the hips letting the weight move towards the floor.
  • At the same time the leg on that side will come back into hip extension.
  • Stay flat through the body- try to be inline from head to foot.
  • Stabilizing knee is slightly bent.
  • Hinge forward until you feel a good stretch in the stabilizing leg- hamstring and then contract that hamstring and pull yourself back up to the upright position.
  • Core is engaged throughout the entire movement- pretend like you are about to cough or sneeze.
  • Try doing the movement in front of a mirror to see if you are staying flat or put the opposite hand on your low back to ensure your hip isn’t popping up.

Reps/Sets:

  • Include this exercise as part of a lower body/core workout.
  • Complete 8-12 repetitions at an increased incline (Strength)/ 20+ repetitions (endurance).

Modifications:

  • Beginner: The exercise can be performed without weight- and can reach down to touch a step or a stool for distance.
  • Advanced: Increase the weight, can also be performed on an unstable surface such as a bosu ball.

This exercise will help you build leg and knee strength and stability. 

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training.

By Kristin Constantinoff.

Kristin is a Bachelor of Athletic and Exercise Therapy graduate and is certified with the Canadian Society for Exercise Physiologist as a Certified Exercise Physiologist and is also a Certified Athletic Therapist with the Canadian Athletic Therapists Association. She specializes in injury prevention and recovery as wells as chronic disease management.