A difficult exercise which strengthens the legs

Choose an appropriately sized kettlebell. men 12 or 16kg and women 4 or 8kg. hold the kettlebell close to your chest like a steering wheel. hold the non-working leg up and out in front of you then squat all the way down with the working leg. pause at the bottom for a second and then stand up. Pull yourself down slowly with your hamstrings and contract your abs, glutes, and quads for maximum tension and stability. If you find you can't keep your balance and keep falling backwards at the bottom of the movement you could try standing with your heel on a small book. Remember to breath and a little tip is to stretch your calf muscles before attempting this exercise. try 5 reps each side...

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