Another Perk of Training at Home and a 23 Minute Leg Workout

12/23/2025 Workout of the Day. Legs

Sample number 2,000,034 about the beauty of training at home: you don't want to miss out on family time but you also want to get your workout in.

Solution, bring a couple kettlebells inside and lift while hanging!

Duh…

Ex 1: standard split squats-2×8-12 each leg

Ex 2: double kettlebell single leg RDL-2×8-12 each leg

Ex 3: heel elevated (balancing on toes) double kettlebell narrow stance front squat (what a mouthful)-2×10-15

Ex 4: calf raises-2×30

Total Time = 23 minutes

I didn't have a block for my heels on those narrow stance heel elevated front squats, so I just balanced on my toes – basically loaded Hindu squats. Those Hindu squats every morning are really paying off!

When I do 2 legged squats, it's always VERY knee dominant focused, similar to a Hindu squats. The hips are taken completely out of it (a necessary adjustment for me since I have infinite labrum tears in my hips, so deep hip flexion must be avoided, but I can circumvent this with single leg squat variations and sissy squats/Hindu squats/heel elevated squats with a major emphasis on keeping hips stacked, spine tall, using a narrow stance, and knees forward).

Usually on single leg RDLs I hold 1 heavier kettlebell in 1 hand, and hold onto a rack or a pillar for support with the other hand. That wasn't an option in my Den tonight, and I didn't want to bring in any more than 1 pair of kettlebells, so I held a kettlebell in each hand (the total of the 2 kettlebells being equal to the total of the 1 kettlebell I usually hold) and I did unsupported single leg RDLs.

Not to sound redundant, but strength and stability demands were in high….demand. I was impressed with my balance on these and was happy with it because I was able to really focus on training the muscles (which is why I usually hold onto something for support so balance is not a limiting factor). If balance and stability is good, holding a kettlebell or dumbbell in EACH hand offers a good opportunity to overload single leg RDLs – similar to how one would overload Bulgarians, standard split squats, or lunges – long term. The added bonus is getting additional training for the little pesky stabilizing muscles. I may have to use this variation more often. I really had to focus on spreading my toes wide and gripping the floor with my foot.

Split squats always feel great for me and high rep calf raises are a fun way to close out leg training while listening to the football game on TV and being around the family….I don't think anyone thought I was super weird. Not that I'd care if they did.

Have a great night!