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When it comes to building leg strength and muscle, squatting will give you the most bang for your buck. The squat is a fundamental movement that hits your hamstrings, glutes, and, if done right, your quads. The key to becoming a faster, stronger cyclist? Strong quads.
This four-move kettlebell workout from trainer Eric Leija is built like a traditional strength session, meaning you’re doing sets and reps and working through focused movements— piling up plenty of muscle-stimulating volume. Use challenging weights when you can for this, but focus on form over heavy lifting.
Warmup: Quadruped Leg Extensions
Do 4 sets of 12 to 15 reps, resting 1 minute between sets.
This is all about warming up your quads, and also firing up your core. Focus on keeping your abs tight so your ribcage stays down; that will also stretch out your hamstrings. If you can’t elevate your legs like Leija does, don’t sweat—you’ll still get plenty of benefit out of these.
1. Bulgarian Split Squats
Do 5 sets of 10 to 12 reps per leg, resting 1 to 2 minutes between sets.
The Bulgarian split squat is one of the kings of leg training. Keep your core tight as you do these, and also make sure to drive the kettlebells tight to your torso, squeezing your lats and core. Remember to set up in the bottom of the move at the start, not the top.
2. Heel-Elevated Narrow-Stance Squats
Do 5 sets of 15 to 20 reps, resting 1 to 2 minutes between sets.
The narrow-stance squat may limit how deep you can go, but it’ll hammer your quads. You can use dumbbells or kettlebells for this one (Leija uses dumbbells), so use what you have available.
3. Double Kettlebell Front-Rack Split Squats
Do 5 sets of 10 to 12 reps per leg, resting 1 to 2 minutes between sets.
With the weights in the front-rack position, bracing your core is critical to maintaining an upright torso. This is very similar to the Bulgarian split squat, but by removing the back-leg heel elevation, you’ll place a little more focus on your quads (and also challenge your balance in a different way).
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Finisher: Quadruped Leg Extensions
Do 3 sets of 12 to 15 reps, resting 1 minute in between sets.
You did this to warm up, and you’ll finish with it too. The quadruped extension is unique in that it’s a perfect priming movement. But here, it’ll help you open up tight quad tissues, too.
