Using single leg movements creates greater instability which enhances cores strength, as well as targeting the gluteus medius muscle in the butt, the muscle largely responsible for the side curvature of the body. Doing this plus your regular squats which target the gluteus maximus (the main butt muscle) will result in a beautiful butt, no two ways about it. These movements also engage the hamstrings – you want to develop them because it creates a greater distinction between your butt and legs. Finally, the compound exercises allow for your arms to be toned at the same time, which essentially means that you’re doing double the work in the same amount of time – perfect for anyone who is busy, or just wants to be efficient when they work out.
Be sure to warm up and warm down with some gentle stretches, lunges and bodyweight squats to ensure your muscles are activated prior to starting the session.
Move 1: kettlebell Single leg curtsy lunge – with overhead press option
Start with your feet hip width apart, knees slightly bent, cor on, holding a kettlebell at your nipple line. As if you were to curtsy to the queen, bring one foot behind your body as shown, lowering your torso in the process, and holding strong through the core. Keep toes pointed forward and hold for 2-3 seconds. To return to starting position, push through your front heel and squeeze your legs together. Repeat with opposite leg.
Complete this movement for 45 seconds, rest for 15 seconds, then another 45 seconds, and rest for 30.
COMPOUND OPTION: add an overhead press.
Engage the deltoids, traps, biceps by pressing the kettlebell above your head after you’ve completed the curtsy part of the lunge and are returning to your start position. Be sure to activate your core super strongly to maintain stability.
Move 2: kettlebell single leg hip thrusts – with chest press option
This move…. Nothing suss at all. At all. Laying on your back with your one knee bent, the other on the ground, pop the kettlebell between your hips, resting your hands on it so it doesn’t fall off. Holding your torso strong, raise your butt so your body is hovering just above the ground – this is your starting position! Slowly lift your hips to the sky, holding your leg in line so your hips are level and kettlebell stays up. Stop once you can’t raise your hips any higher, hold for 3 seconds and return to start position.
Complete this movement for 45 seconds using the same leg, rest for 15 seconds, swap legs and repeat for another 45 seconds, then rest for 15.
COMPOUND OPTION: chest press
After completing the thrusts on both legs, add a bit of arms into the mix! Holding one leg extended and one leg bent to hover just off the ground, grab the kettlebell above your nipples, keeping your arms tucked into your body and push straight up in a swift movement. Hold for 1 second at the top, then return to starting position very slowly - take 5 seconds! Once you reach the chest, let the kettlebell rest on your chest and lower your butt back to the ground, swap legs and repeat the arm movement.
Complete this movement for 45 seconds, rest for 15 seconds, complete for another 30 seconds and then rest for 30 seconds.