MUSCLES ENGAGED Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Equipment Used Kettlebell The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). Exercise Instructions Step 1 Start in a wide stance with your feet slightly wider than your hips. Hold the kettlebell in both hands and keep your shoulders pulled back. Step 2 Break at the hip fist and bend down and place the kettlebell between your ankles. Make sure to keep your lower back flat all the way down. Step 3 Take a small breath at the bottom, tighten your abs and stand back up with the kettlebell. make sure to keep your back flat on the way up as well.