In this post, we will give you a detailed guide on performing kettlebell exercises.
Kettlebell leg exercises are a great way to improve strength and fitness because they utilize weight training and cardio for a one-stop-shop.
Read on for our 5 basic kettlebell exercises for a leg workout routines if you’re specifically looking to sculpt your lower body.
Proper Form for Kettlebell Exercises
When performing kettlebell exercises, it is critical to maintain proper form to get the most out of the workout and avoid injury.
Here are a few tips on how to do so:
- Keep your core and upper body engaged at all times to help with stability and preventing injuries.
- Make sure your movements are smooth and controlled. Avoid jerky movements or swinging the kettlebells.
- Always use a weight that is appropriate for your fitness level. Don’t try to lift too much weight if you’re not strong enough. Start with a lighter weight and work your way up gradually.
Kettlebell Leg Exercise
Once you have mastered the kettlebell swing and the kettlebell goblet squat, you are ready for some kettlebell exercises that focus on the legs.
Let’s take your kettlebell training to the next level with the exercises listed below.
Kettlebell Lying Leg raise
The kettlebell lying leg raise is a great way to tone your abs and legs.
To do this exercise, lie on your back on the floor while holding a kettlebell in your right hand.
Bring your right knee up to your chest, holding it with your hand. Raise your left leg as high as possible and hold it for two seconds.
Return to the starting position and repeat. Do three sets of 10 reps.
Muscles Worked
The muscles worked with the kettlebell lying leg raise are the abs and legs, specifically the lower abdominals and hip flexors.
Beginner and Advanced Variations
Beginner Variation
You can do the kettlebell lying leg raise with your feet on the ground if you are a beginner. This position will make it easier to maintain proper form.
Advanced Variation
Perform the kettlebell lying leg raise with your feet in the air for more advanced fitness levels. This position will make it more challenging.
As your fitness level increases, heavier weights and more repetitions are other advanced variations.
Single-leg Kettlebell Deadlift
The Single leg kettlebell deadlift is an excellent compound exercise for toning your glutes, hamstrings, ankles, and core.
How to do it
To perform this exercise, stand with your feet shoulder-width apart, holding a kettlebell in your left hand.
Lift your left leg off the ground and bend at the waist to lower the kettlebell toward the floor. Be sure to keep your back straight and your core engaged.
Return to the starting position by squeezing your glutes and lifting your body. Do three sets of 10 reps per side.
Proper Form for Kettlebell Deadlift
- Look straight ahead and keep your head lifted.
- Keep the knees slightly bent and hinge at your hips as you lower the kettlebell down to the floor.
- Make sure to squeeze your glutes as you raise the kettlebell back up to the starting position.
Muscles Worked on Single-Leg Kettlebell Deadlift
The muscles worked with the single-leg kettlebell deadlift are the hamstrings, glutes, and quadriceps.
Beginner and Advanced Variations
Beginner Variation
You can modify this exercise if you’re a beginner by keeping your feet flat on the floor.
Advanced Variation
If you’re an advanced exerciser, you can add a challenge to this exercise by doing it with one leg.
To do this, raise your left leg off the floor and hold it in the air while doing the exercise. Then, lower it back to the floor and repeat.
Sumo Squats
Sumo squats are an excellent exercise for toning your glutes, hamstrings, and quads.
They are also a great way to improve your balance and stability.
How to do it
To do a sumo squat, stand with your feet wider than shoulder-width apart, holding a kettlebell in front of you with both hands.
Squat down as low as possible, keeping your back straight and your core engaged. Be sure to keep the kettlebell close to your chest.
Finally, squeeze your glutes and raise yourself back to the starting position. Repeat and perform three sets of 10 reps.
Muscles Worked Sumo Squats
The muscles worked with the sumo squat are the glutes, hamstrings, and quads.
Beginner and Advanced Variations
Beginner Sumo Squat:
- Start with your feet wide, toes pointed out, and hands clasped in front of you.
- Squat down as low as possible, keeping your back straight, hips forward and your chest up.
- Pause at the bottom of the squat, then press back up to standing.
Advanced Sumo Squat:
- Start with your feet wider than shoulder-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Squat down as low as possible, keeping your back straight and your chest up.
- Pause at the bottom of the squat and press back up to standing position.
Split Squats
A split squat is another excellent exercise for toning your glutes, hamstrings, and quads, while improving coordination and core strength.
How to do it
To do a split squat, stand with one foot in front of the other, separating your feet about hip-width apart.
Hold a kettlebell in each hand with your arms extended straight in front of you.
Then, squat down as low as possible, keeping your back straight and your core engaged. Keep the kettlebells close to your chest.
Finally, squeeze your glutes and raise yourself back to the starting position. Do three sets of 10 reps per side.
Muscles Worked Split Squats
The muscles worked with the split squat are the glutes, hamstrings, and quads.
Beginner and Advanced Variations
Beginner Split Squat:
- Start with your feet hip-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Split your legs, placing one foot in front of the other. Squat down as low as possible, keeping your back straight and your chest up.
- Pause at the bottom of the squat, then press back up to standing.
Advanced Split Squat:
- Start with your feet wider than shoulder-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Split your legs, placing one foot in front of the other. Squat down as low as possible, keeping your back straight and your chest up.
- Pause at the bottom of the squat, then press back up to standing, lifting the kettlebells as you do so. Be sure to keep your core engaged throughout the entire exercise.
- Do three sets of 10 reps per side.
Kettlebell Side Lunge
The Kettlebell Side Lunge is a compound exercise that works multiple muscles in the legs. It tones the glutes, hamstrings, and quads.
How to do
- Start with your feet hip-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Split your legs, placing one foot in front of the other. Lunge to the side as far as you can, keeping your back straight and your chest up, always keeping the kettlebells close to the chest.
- Pause at the bottom of the lunge, then press back up to standing.
- Do three sets of 10 reps per side.
Muscles Worked Kettlebell Side Lunge
The Kettlebell Side Lunge works various muscles, including the glutes, hamstrings, and quads.
Beginner and Advanced Variations
Beginner Kettlebell Side Lunge:
- Start with your feet hip-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Split your legs, placing one foot in front of the other. Lunge to the side as far as you can, keeping your back straight and your chest up.
- Pause at the bottom of the lunge, then press back up to standing.
Advanced Kettlebell Side Lunge:
- Start with your feet wider than shoulder-width apart, toes pointed out. Hold a kettlebell in each hand with your arms extended straight in front of you.
- Split your legs, placing one foot in front of the other. Lunge to the side as far as you can, keeping your back straight and your chest up.
- As you lunge to the side, raise the kettlebells overhead.
- Pause at the bottom of the lunge, then press back up to standing, bringing the kettlebells back down to the starting position.
- Do three sets of 10 reps per side.
How long should my workout be?
The length of your workout depends on your fitness level and how much time you have.
If you are new to kettlebells, it’s recommended to start with a shorter workout and gradually work your way up to longer workouts.
A training session should be at least 30 minutes long as a general guideline.
If you prefer to follow a workout done by professionals, check out our best online kettlebell workouts article.
Weights and Repetitions
When starting with kettlebells, it is vital to use an appropriate weight for your fitness level.
Don’t try to lift too much weight if you’re not yet strong enough. Start with a lightweight and work your way up gradually.
In general, aim to do three sets of 10 reps of each exercise. However, you may need to adjust the number of reps and sets depending on your current fitness level.
A great option for maximum flexibility is the Bowflex adjustable kettlebell, which enables you to choose heavier weights as you progress.
What makes a good kettlebell leg workout?
There are a few things that make an excellent kettlebell leg workout.
First, it should work various muscles in your legs, including your glutes, hamstrings, and quads.
Secondly, the exercises should be challenging enough to produce results. And finally, the workout should be at least 30 minutes long for the best results.
Try the kettlebell leg workouts we recommended. Start with shorter workouts and work your way to longer, more difficult trainings.
Just like how you master the kettlebell swings, the more you practice, the stronger your legs will become.
