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 standing position with your feet slightly wider than your hips and your feet turned out slightly. Hold the kettlebell in both hands and keep your spine neutral and shoulders packed. Step 2 Keep your shoulder blades tight and your lower back flat as you lower the kettlebell down to the floor. Break at the hips first before you bend your knees as you place the bell between your ankles. Step 3 Push through your heels and stand back up to the starting position. Keep your shoulders back and your mid-section tight throughout the entire range of motion.