Single-Leg Deadlift with Kettlebell
It works your backside targeting the hamstrings and glutes and works your core.
You should hold a kettlebell in your right hand and lift your left foot slightly off the ground.
Lean your torso forward while raising your left leg. The kettlebell will lower the ground. Keep your left shoulder blade pulled down your back. With your back straight, return upright, coming in the starting position. Repeat it 10 times.
Start with your feet shoulder-width apart and your hands on your hips. Then cross your left leg behind you and step backward as you lower your right knee toward the floor. Make a pause, and press into your left heel as you stand and extend your right leg into a side kick. Do it for 60 seconds before you switch your legs. Repeat 10 times.
Hydrants with Leg Extension
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Then lift your left knee toward the ceiling, and extend your left foot straight out to the side. Repeat this 10 times.
Stepping up onto a chair is very effective move.
- Stand in front of chair and put your left foot in the center of the seat
- Then Step up onto the chair and bring your right knee forward and up.
- You should lower yourself back to the floor
- Repeat it 20 times
Bear Plank Leg Lifts
Start with plank position and your shoulders stacked above your wrists. Bend your knees slightly as bend your left knee to 90 degrees. With a flexed food squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Make a pause and put your left knee back. Repeat it 10 times.