Katie Crewe, CSCS, is a certified personal trainer I've been following on Instagram for a while partially due to her extensive range of workouts and helpful videos on correcting form (but mainly because of her quirky dance moves and fluffy cat). It looks like I'm not alone — she has almost one million followers and posts both gym and at-home routines, normally a few per week, that get a slew of positive comments.
A leg workout from last month that caught my eye is categorized as something you can do at home, but we know that not everyone has access to equipment, so feel free to head over to the gym for this. It requires just one kettlebell and a chair/couch (or a bench, if you're at your local gym). The workout features four moves, some of which are single-leg exercises. "Single-leg exercises are a fantastic way to get in some quality training when you have access to lighter weights," Katie wrote in her Instagram caption. "They can also help with increasing your athleticism, balance, and add an extra core challenge."
Katie Crewe's 4-Move Kettlebell Leg Workout
Before you start, don't forget to warm up by activating your glutes (try this four-move warmup that will take you just five minutes). And, cool down afterwards with some of these lower-body stretches. You'll be doing four sets of each exercise, and Katie gives alternate moves for some of these. See her demonstrate the moves above.
- Romanian deadlifts: four sets of 15 reps (or four sets of 10 single-leg Romanian deadlifts on each side)
- Single-leg chair squats: four sets of 10 reps on each side (or four sets of six to eight pistol squats on each side)
- Lateral lunges: four sets of 12 reps on each side
- Single-leg hip thrusts: four sets of 12 reps on each side (or four sets of 15 regular hip thrusts)
If you're into home workouts, Katie has some tips for ensuring that you're creating a quality exercise routine outside of the gym. "Choose some more challenging exercise variations, use higher rep ranges on certain exercises, and cut rest times," she advised in the caption. "It's also a great time to work on some bodyweight strength." How about this three-move no-equipment leg workout to start?