Gym-free workouts from Sara Fennell.

Sumo squat with kettlebell - Women's Health & Fitness

Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs).

Point your feet to 45 degrees away from your body. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it.

Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.

Aim for 4 sets and 15 reps.

Added challenge: Superset this exercise with 10 reps of jump squats after each set. Using no weight, do the exact same movement but when rising from the squat, jump into the air, bringing your feet off the ground.

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Photo credit: Jamie Watling Photography