This four-move kettlebell workout from trainer Eric Leija (also know as the ) does exactly that. Its built like a traditional strength session, meaning youre doing sets and reps and working through focused movements, piling up plenty of muscle-stimulating volume. use challenging weights when you can for this, but never sacrifice form.
Warmup: Quadruped Leg Extensions
Do 4 sets of 12-15 reps, resting 1 minute between sets
This is all about warming up your quads, and also firing off your core. Focus on keeping your abs tight so your ribcage stays down; that will also stretch out your hamstrings, too. If you cant elevate your legs like Leija does slightly, dont sweat; youll still get plenty of benefit out of these.
1. Bulgarian Split Squats
Do 5 sets of 10-12 reps per leg, resting 1-2 minutes between sets
The Bulgarian split squat is one of the kings of leg training. Keep your core tight as you do these, and also make sure to drive the kettlebells tight to your torso, squeezing your lats and core. Remember to set up in the bottom of the move at the start, not the top.
2. Heel-Elevated Narrow-Stance Squats
Do 5 sets of 15-20 reps, resting 1-2 minutes between sets.
The narrow-stance squat may limit how deep you can go, but itll hammer your quads. You can use dumbbells or kettlebells for this one (Leija uses dumbbells), so use what you have available.
3. Double KB Front-Rack Split Squats
Do 5 sets of 10-12 reps per leg, resting 1-2 minutes between sets
With the weights in the front-rack position, bracing your core is critical to maintaining an upright torso. This is very similar to the Bulgarian split squat, but by removing the back-leg heel elevation, youll place a little more focus on your quads (and also challenge your balance in a different way).
Finisher: Quadruped Leg Extensions Do 3 sets of 12-15 reps, resting 1 minute in between sets
You did this to warm up; youll finish with it too. The quadruped extension is unique in that its a perfect priming movement but here, itll help you open up tight quad tissues too.