Want an effective leg workout without stepping foot into the squat rack?

This workout is relatively quick and quite effective–you’ll work your quads, hamstrings and gluteus muscle in just a few moves. Focus on slow, controlled movements and contracting your glutes in the squats and leg raises (feel the burn!).

The goblet squat is a great exercise for anyone new to squats–due to the placement of the weight in relation to your body/center of gravity, it’s much easier to maintain proper form than in a back, front or other kind of squat. They can be done with a kettlebell or dumbbell.

Never underestimate the simple efficiency of the kettlebell and leg press!



3×15 Kettlebell goblet squat
3×15 Kettlebell single leg deadlift (each leg)
3×12 Kettlebell (holding one in each hand) step-ups with rear leg raise (each leg)
3 of the following superset:
15 Narrow stance leg press (feet touching)
15 Leg press (normal hip-width feet)


4X10=4 sets of 10 reps
For guidance and instruction on proper and safe performance of an exercise, consult with an exercise professional.

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