Strictly Come Dancing has officially kicked off, marking Emma Willis’ hotly anticipated debut as one of the show’s new hosts, alongside Josh Widdicombe and Johannes Radebe.
When it comes to staying stage-ready, Emma’s fitness routine is as impressive as you’d expect, with challenging workouts forming a regular part of her week.
Alongside boxing and reformer Pilates, Emma regularly works with her PT Rob Solly, who puts together sessions which, as he previously told Women’s Health, are ‘predominantly strength-based, with plyometrics and brief periods of high heart rates‘.
As part of her workouts, Emma works through a range of lower-body exercises designed to work her glutes, hamstrings and quads. Here are six which typically form part of her wider full-body workout.
6 lower-body exercises Emma Willis relies on
Do three sets of 6-10 reps. For one-sided movements, do three sets of 6-10 reps on each side
1. Dumbbell walking lunge 
Stand tall with your feet hip-width apart and core braced.Imagine you have ‘hips as headlights’ to keep them facing forward, says Solly.Like a normal lunge, take a big step forwards with your right foot, keeping your foot in line with your right hip.Bend both knees to approximately 90 degrees to lower your body towards the floor, keeping your torso upright and your knee tracking in line with your toes.Push your right foot firmly into the floor, engaging your right quad and hamstring to drive yourself back up. As you stand up, step your left foot forward into the next lunge. 2. Dumbbell reverse lunge
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.Step your right foot back about one-and-a-half times your normal stride length, landing on the ball of your foot with your heel lifted.Lower your back knee until it gently taps the floor, creating an approximately 90-degree angle in your front knee.Push through the heel and mid foot of your front foot to return to standing, bringing your right foot back in line with your left. Repeat on the opposite side.3. Dumbbell lateral lunge Stand with your feet hip-width apart, holding a dumbbell with both hands in front of your chest.Take a large step to the left with your left leg. Bend your left knee and push your hips back, lowering your body under control until your left thigh is approximately parallel to the floor. Keep your right leg straight and your left foot flat on the floor. Take around two seconds to lower.Push through your left foot to return to the starting position. 4. Kettlebell deadlift
Stand slightly behind your kettlebell, feet just wider than shoulder width.Hinge at your hips and push your bum back, lowering your torso and grasping the kettlebell with both hands.Turn your inner elbows forward, engage your lats, mid-back muscles, core, glutes and hamstrings.Exhale and lift the kettlebell straight up.Squeeze your glutes and shoulder blades. Slowly lower it back to the ground.5. Dumbbell Romanian deadlift
Stand with feet hip-width apart, holding a pair of dumbbells in front of you, keeping them close to your thighs.Squeeze your shoulder blades together to keep your back straight, and create a slight bend at the knee. Engage your core.Inhale, and hinge at your hips by focusing on sending your hips and bum back. Keep your bodyweight evenly distributed throughout your feet. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back and neutral spine. Keep the dumbbells close to your legs the entire time.Squeeze your glutes to drive back to the starting position. Lock out your hips, but don’t lean back or overextend.6. Seated good morning Sit on a bench with your feet between hip- and shoulder-width apart, planted on the floor.Pinch your shoulder blades together and draw them down to engage your lats and support your spine.Brace your core by inhaling and creating tension through your midsection.Keep your torso controlled and your spine neutral throughout the movement. Avoid rounding your back.Begin by hinging forward from your hips, allowing your chest to move towards the floor while keeping your feet firmly planted.Think about driving your hips back into the seat as you lower your torso, rather than simply bending forward.Lower as far as you can while maintaining a neutral spine, then drive through your feet and extend your hips to return to the starting position.
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