Janhvi Kapoor’s leg workout includes kettlebell lifts, leg extensions and leg presses. Learn how these exercises strengthen the thighs, hips and calves.
Actor Janhvi Kapoor’s latest leg-day workout has attracted attention after her fitness studio, Antigravity Club, shared a glimpse of her lower-body training on social media.
The session reportedly included kettlebell lifts, leg extensions and leg presses—exercises that collectively train several major muscles in the thighs, hips and lower legs.
1. Kettlebell Lifts
Kettlebell lifting movements can strengthen the hips, hamstrings and glutes while also challenging grip and core stability. The exact muscles involved depend on whether the exercise is a deadlift, swing or another variation.
Beginners should first learn the hip-hinge movement without weight. Keep the spine neutral, push the hips backwards and use the legs and glutes to stand up. Avoid rounding the lower back or swinging a weight that cannot be controlled.
2. Leg Extensions
The seated leg-extension machine primarily isolates the quadriceps—the muscles at the front of the thighs. These muscles assist with walking, climbing stairs, standing up and stabilising the knee.
Use a manageable resistance and lift the weight smoothly. Avoid kicking the pad or forcefully locking the knees at the top of the movement.
3. Leg Press
The leg press trains the quadriceps, hamstrings, glutes and calves together, making it an efficient compound exercise for the lower body.
Place the feet firmly on the platform and keep the knees aligned with the feet. Push with control and stop just before the knees fully lock. When lowering the platform, avoid allowing the knees to move excessively towards the chest.
Beginner Lower-Body Routine
Those without access to gym machines can train similar muscles with bodyweight exercises:
- Bodyweight squats: 8–12 repetitions
- Glute bridges: 10–15 repetitions
- Reverse lunges: 6–10 repetitions per leg
- Standing calf raises: 12–15 repetitions
Complete one or two controlled sets initially. Add repetitions or resistance gradually as strength and technique improve. Rest for at least one day before training the same muscles intensely again.
Updated American College of Sports Medicine guidance recommends training all major muscle groups at least twice weekly. It also emphasises that consistency and effort matter more for most healthy adults than following an unnecessarily complicated programme.
Safety Comes Before Heavy Weights
A celebrity’s routine is usually designed around their training history, physical condition and professional goals. Copying the same weight or volume may be unsafe, and no workout can guarantee another person’s appearance.
Warm up before exercising, maintain controlled technique and stop if you experience sharp or persistent pain. People with joint problems, injuries or medical conditions should consult a qualified health or fitness professional before starting a new strength programme.
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