Kettlebell leg workouts are a great way to add some variety to your workout routine. They can help you build strength and power in the legs, and they’re also great for cardiovascular conditioning. Kettlebell training can be a great way to improve your overall fitness level and also help you build muscle.
Within this blog, we have given you the best kettlebell leg workout to help you build muscle mass and strength. We have also given you the number of sets and repetitions you should aim to complete, so all you need to do is follow along. Let’s get started!
Benefits Of A Kettlebell Leg Workout
A kettlebell leg workout can offer several benefits for your lower body strength, endurance, and overall fitness. Kettlebell exercises are highly effective for building strength and endurance in the major muscle groups of the legs, including the quads, hamstrings, glutes, and calves.
Because kettlebell workouts often involve full-body movements, they can be a great way to improve your cardiovascular fitness and burn calories. Another benefit of kettlebell leg exercises is that they can improve your overall balance, coordination, and stability.
Many kettlebell exercises require you to engage your core muscles, which can help improve your posture and due to their low impact can reduce your risk of injury.
Related Article – Kettlebell Arm Workout
The Routine: Sets And Reps
When performing this kettlebell leg workout aim to complete each exercise for 15 repetitions.
Rest for between 15 and 60 seconds (depending on your own fitness level) before moving on to the next exercise on the list.
The amount of sets (times you work through the whole routine) you should aim to complete depends on your own level of conditioning. Use the following list as a recommendation:
- Beginner – 1-2 sets
- Intermediate – 2-3 sets
- Advanced – 3-4 sets
If performing multiple sets, complete each exercise once before returning to the beginning and starting again.
The Exercises
All you will need is one kettlebell or two kettlebells of the same weight. Some exercises are better completed with a single heavier kettlebell whereas some can work better with two lighter ones. Here are the exercises you will need to complete for this workout:
- Goblet Squats
- Deadlifts
- Swings
- Lunges
- Reverse Lunges
- Kettlebell Cleans
- Front Squats
- Snatches
- RDL’s
- Turkish Get-ups
Complete as many sets and repetitions of these exercises as required. Let’s take a look at each one in more detail and how to perform them.
Kettlebell Goblet Squats
Kettlebell goblet squats are a versatile exercise that offer a variety of benefits. They primarily target the muscles of the lower body, including the quadriceps, hamstrings, and glutes, but also engage the core, upper back, and shoulders.
Goblet squats can help improve lower body strength, power, and endurance, while also improving overall mobility and flexibility. Additionally, goblet squats can help improve posture, as the exercise requires the lifter to keep their chest up and maintain a neutral spine throughout the movement.
- Stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands. Keep the kettlebell held in the same position throughout the whole exercise.
- Lower down into a full squat position so your hips are in alignment with your knees.
- Keep your back straight, chest high and head facing forwards
- Drive back up through the heels into you are back in the starting position
Related Article – Barbell Leg Exercises
Kettlebell Deadlifts
Kettlebell deadlifts are a highly effective exercise for building lower body strength and power. They primarily target the muscles of the posterior chain, including the hamstrings, glutes, and lower back.
Deadlifts can help improve overall lower body strength, power, and explosiveness, which can translate to improved athletic performance and everyday activities. Additionally, kettlebell deadlifts can help improve grip strength and can even contribute to improved posture and spinal alignment.
- Stand with your feet hip-width apart and hold a kettlebell in front of your thighs with both hands.
- Lower the kettlebell towards the floor keeping the arms fully extended whilst simultaneously bending the knees.
- Tilt the hips back as far as necessary until the kettlebell touches the floor.
- Pull the kettlebell back up to the starting position by straightening the legs and tilting the hips forward. Do NOT pull the kettlebell back upwards with your arms and back muscles.
Kettlebell Swings
All good kettlebell leg workouts contain the most popular kettlebell exercise which are kettlebell swings. This is one of the most well-known kettlebell leg exercises and for good reason. It helps to build explosive power in your hamstrings and glutes while also working your core muscles.
One study suggests that kettlebell swings may also benefit maximal and explosive strength simultaneously.
- Stand with your feet shoulder-width apart, hips hinged slightly backward and knees slightly bent. Hold the kettlebell in both hands so it hangs down just below the knees.
- Pull the kettlebell backwards in between your legs to gather momentum.
- From there, explosively drive the hips back forward whilst getting your back into a straight upright position and keeping your arms straight. The kettlebell moves up in line with your chin
Kettlebell Lunges
Kettlebell lunges are a highly effective exercise for building lower body strength, power, and endurance. They primarily target the muscles of the legs, including the quadriceps, hamstrings, and glutes, but also engage the core and stabilizing muscles of the hips and lower back.
Lunges can help improve overall lower body strength and muscular balance, while also improving coordination and stability.
- Stand with your feet hip-width apart and hold a kettlebell in each hand at arm’s length by your sides or in front of your body.
- Step forward with one foot and bend the knee so it ends up at a 90-degree angle. Keep your back straight and chest up high as you bend down
- Your back leg should end up parallel with the ground, but your knee should hover above the ground. You should try to balance an even amount in your rear foot toes and through your front foot heel
- Drive back up through the front heel and back toe simultaneously into the starting position
Kettlebell Reverse Lunges
Kettlebell reverse lunges are an effective exercise for building lower body strength and stability. They help strengthen the quadriceps, hamstrings, and glutes, and can improve overall lower body balance and coordination. Reverse lunges also help improve hip flexibility and mobility, which can translate to better athletic performance and reduce the risk of injury.
- Stand with your feet hip-width apart and hold a kettlebell in each hand at arm’s length by your sides or in front of your body.
- Step backwards with one foot and bend the knee so it ends up at a 90-degree angle. Keep your back straight and chest up high as you bend down
- Your back leg should end up parallel with the ground, but your knee should hover above the ground. You should try to balance an even amount in your rear foot toes and through your front foot heel
- Drive back up through the front heel and back toe simultaneously into the starting position
Kettlebell Cleans
Kettlebell cleans primarily work the muscles of the posterior chain, including the hamstrings, glutes, and lower back. They can offer several benefits for your overall fitness and athletic performance. By working the muscles of the posterior chain, they can help improve your lower body strength, power, and explosiveness.
- Begin by standing with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Hinge at the hips and slightly bend your knees to grab the kettlebell with one hand, keeping your back straight and your core engaged.
- Lift the kettlebell up to your shoulder, using your hips and legs to generate power and momentum.
- As you bring the kettlebell up, rotate your hand and arm around it, so that your palm is facing your body and the kettlebell is resting on the outside of your wrist.
- At the top of the movement, the kettlebell should be close to your chest and your elbow should be tucked in close to your body.
- Lower the kettlebell back down to the ground, reversing the movement by rotating your hand and arm back to the starting position.
- Repeat the movement for several reps on one side before switching to the other hand.
Kettlebell Front Squats
A kettlebell front squat primarily works the muscles of the lower body, including the quads, hamstrings, glutes, and calves, as well as the core. They can offer several benefits for your lower body strength, mobility, and overall fitness. By targeting the muscles of the legs, hips, and core, front squats can also help improve your balance, stability, and coordination.
- Begin by standing with your feet shoulder-width apart and holding the kettlebell by the horns (the sides of the handle) with both hands, close to your chest.
- Bring the kettlebell up to your shoulders, keeping your elbows close to your body and your wrists straight.
- Brace your core and engage your glutes as you lower down into a squat, keeping your weight in your heels and your knees tracking over your toes.
- Lower your hips until your thighs are parallel to the ground or lower, keeping your chest up and your core engaged.
- Drive through your heels and squeeze your glutes as you return to the starting position.
- Repeat the movement for several reps, focusing on maintaining proper form and keeping your core engaged throughout the movement.
Kettlebell Snatches
A kettlebell snatch primarily works the muscles of the posterior chain, including the hamstrings, glutes, lower back, and shoulders. This kettlebell exercise is also a great way to get your heart rate up, improve the power in your lower body and also improve your pulling power.
- Stand with feet shoulder-width apart, hips hinged slightly backward and knees slightly bent. (The same set-up as a kettlebell swing!) Grip the kettlebell in one hand so it hangs below the knees.
- Pull the kettlebell backwards in between your legs to gather momentum.
- From there, explosively drive the hips back forward whilst keeping the kettlebell close to your body up to the bottom of your ear.
- As the kettlebell reaches this point, drive it upwards to the ceiling as if you were trying to punch up to the sky.
- Hold this position at the top with the arm fully extended, with a strong and firm wrist holding the kettlebell in position.
- Lower the kettlebell back to the starting position in a slow and controlled manner.
Kettlebell RDL's
This kettlebell exercise works your posterior chain, with most of the emphasis placed on the hamstrings and the lower part of the glutes. Additionally, they can help improve your flexibility and mobility, particularly in the hamstrings and hips, which can help reduce your risk of injury.
- Stand with your feet hip-width apart and hold a kettlebell in front of your thighs with both hands.
- With a slight bend in the knee (think soft knee), tilt your hips backwards so the kettlebell begins to lower to the ground.
- On the downward motion, keep the kettlebell close to your legs as you tilt the hips backwards and you start to lean forwards.
- Lower the kettlebell down until you feel a stretch in your hamstrings, making sure to keep the back straight and the arms fully extended.
- Keep your head in alignment with your spine and avoid looking up or tucking your chin in too far.
- Pull the kettlebell up using your legs, by slowly straightening them back into the starting position. Do NOT pull with your arms and back muscles.
Turkish Get-Up
The kettlebell Turkish get-up is a highly effective full-body exercise that offers a wide range of benefits. It can help improve your overall strength, mobility, and stability while also challenging your balance and coordination.
The Turkish get-up primarily targets the muscles of the core, hips, shoulders, and arms, while also working the muscles of the legs and glutes.
- Begin by lying on your back with your legs straight and your kettlebell held in your right hand, arm extended toward the ceiling.
- Bend your right knee and place your right foot flat on the ground.
- Press the kettlebell up toward the ceiling with your right arm, keeping your eyes on the kettlebell.
- Use your left arm to prop yourself up onto your left elbow, then onto your left hand.
- Press up onto your left hip and swing your left leg behind you into a lunge position.
- Straighten your left arm and torso to stand up, keeping the kettlebell overhead.
- Reverse the movement to return to the starting position, lowering yourself back down to the ground with control.
- Repeat the movement for several reps on one side before switching to the other hand.
Summary And Recommendations
Kettlebell leg workouts are a great way to get a lower body workout in. Do this workout 2-3 times per week to see results. Remember to focus on quality over quantity – use a challenging weight but not so heavy that you can’t maintain good form.
That’s it! Give this kettlebell leg workout a try next time you’re looking for a quick, effective way to build strength in your upper body. This routine can be completed in a small area and done on the spot, so you will not need a gym.
All you need is just enough space for the vertical and horizontal wingspan of your arms. Always remember to grip the kettlebell handle tightly when performing the exercises, especially if training indoors.
