Kettlebell workouts are a great way to stay fit and keep in shape. You can use the kettlebells for many different workouts to work out. Because it works for your entire upper body and lower body, as well as improves your balance and agility.
The kettlebell leg workout will not only improve the strength of your legs but also burn fat. Also, the Kettlebell leg workout is very effective in toning the muscles of your thighs, hamstrings, buttocks, and even back.
Kettlebell leg exercises are great for a generally light weight workout or even for harder, more advanced training. If you want a body workout including core strength, lower body, and leg, try out these kettlebell leg workouts.
You have to do must warm up first. Also, choose a challenging kettlebell weight that is within your capacity. Choose the time according to your body’s ability or fitness level to do this kettlebell leg workout. Because extra exercise and extra weight lifting will be harmful to you.
If you wanna you can full-body kettlebell workout with heavier kettlebells or lighter kettlebell. But it will be harmful to you if you do not choose this weight according to your fitness level. Remember that, for building muscle or building strength then you have to do a total kettlebell leg workout in a proper way.
Use your core muscles to support your legs when you’re doing squats. Also, remember don’t overextend yourself as you lunge forward or backward.
Make sure you’re not standing or doing lunges on an uneven surface. Before doing this workout, read the precautions. Because these guidelines make sure you’re exercising safely and effectively.
Kettlebell goblet squat exercise.
The kettlebell goblet squat is one of the best and most effective workouts to complete your lower body workout. Not only does it work on your leg but also works on the total lower body as well.
If you want to the kettlebell goblet squat then you have to do performed anywhere when you don’t have access to a gym or weights. It’ll work your upper glutes, lower glutes, quads, and hamstrings equally.
Step 1: Stand tall with your feet flat for starting position to a little wider than shoulder-distance apart. Hold your kettlebell in both hands near your chest. You need to feet should do turn out, about 10 to 15 degrees.
Step 2: Keeping your chest up and sending your hips back, bend your knees and roll your weight onto the heels of your feet. Lower as far as you can without letting your knees go past your toes or raising onto the balls of your feet.
Give a light break at the bottom of the squat and hold, then return to the starting position push with your heel.
Complete all reps depending on your ability level then repeat on the opposite side. The Kettlebell deadlift exercise.
The kettlebell deadlift exercise.
The kettlebell deadlift is great for building lower body strength. Especially in the hamstrings, quadriceps, and glutes.
Besides, it requires balance and coordination. So if you’re looking to improve the strength of your legs or kettlebell swing performance, this exercise is a must-have.
Step 1: The deadlift is perhaps the most well-rounded Kettlebell exercise for many muscle groups. Holding your Kettlebell with both hands at thigh level. Now stand in a natural stance with your feet about hip-width apart.
Step 2: Bend your knees and lower yourself slowly until you feel the tension in the back of your thighs (the hamstrings). Maintain a flat back throughout this movement, ensuring that your chest stays up, shoulders relaxed, and back straight.
Step 3: Continue lowering yourself until the Kettlebell is just above the floor and you feel tension develop in the glutes. Pause for 1 second or 2 before returning to a standing position.
Kettlebell single leg deadlift workout.
The single-leg deadlift is a free weight and bodyweight exercise that targets the glutes. This workout work for the knee extension, hamstring muscles, quadriceps, calves, and core muscles of the abs. You bend at the hips in a single leg deadlift kettlebell exercise with one leg extended behind you.
The kettlebell single-leg RDL is a very effective workout because It is bringing your opposite hand towards the ground.
Step 1: Now stand with your full body straight and your toes pointed out. Prepare for the single-leg deadlift by setting yourself up with a moderate-weight kettlebell in your right hand.
Step 2: Bend at your hips, shifting your weight to one leg like the right leg. As you lower down, extend the left leg behind you while hinging back with a flat back. Now hold a kettlebell in one hand between your knees.
Step 3: Keep your pelvis neutral as you reach toward the ground with the kettlebell without rounding through the back.
Kettlebell reverses lunge exercise.
The kettlebell reverse lunge is genuinely an upper leg exercise. It targets your legs, hamstrings, glutes, and shoulders. The shoulders get involved because you are using a weight with the exercise. This means that you will have to stabilize the weight which leads to engagement of the trapezius muscle.
You can do this kettlebell reverse lunge exercise any way you want. This will increase the muscle mass and strength of the hand muscles along with the upper muscles of your legs. Because these exercises are your muscle strength training. Also, it is 10lbs of muscle unilateral exercise.
Step 1: You have to stand with your body straight and place the kettlebell on the ground behind you. Pivot your left foot outward at a 45-degree angle as you bend your left knee and step it behind your body.
Step 2: Lower your body straight down to the floor as you continue to pivot your left foot. Now you return to a standing position like the previous and repeat it in the opposite direction. Continue alternating legs for 10-12 repetitions or 30 seconds total.
Kettlebell clean to front squat workout.
Kettlebell workouts can do work to improve your lower abdomen and legs. But primarily it’s an effective way to build a strong core and train explosive power. A Kettlebell leg workout is ideal if you have already built up your strength with an intermediate kettlebell clean and jerk routine.
The kettlebell clean-to-front squat is a challenging movement that strengthens the legs and core while increasing cardiovascular endurance.
Step 1: Now you grab the kettlebell with one hand and then position it between your legs. This time your right arm stretched down to the floor and lift the kettlebell off the floor.
Step 2: Thrust the hips forward, straightening and extending your knees, while you swing the kettlebell up to shoulder height. Rotate your grip around the handle of the kettlebell so that it comes to rest on the back of your wrist.
Step 3: Sink into a squat position and lift the kettlebell up over your head by extending through the elbow. Keep your core engaged at all times and lower yourself down once you’ve reached a 90-degree angle in both knees. Perform (3 sets and 10 reps) 30-45 seconds rest between sets.
Kettlebell Pistol squat workout.
The Kettlebell Pistol squat is a great exercise to increase stability, endurance, and flexibility. This Kettlebell leg workout will help tone and strengthen your thighs, hamstrings, and glutes. Also, these exercises are growth your deadlift variations.
It is also a challenging exercise that you might be a bit scared of trying. Because this workout is the most effective compound movement of the full body.
Step 1: Start in a standing position with your right foot stable on the ground. Left leg, engage your core, and keep your spine neutral. Now hold the kettlebell handle with both hands to overhand grip in front of you at chest level.
Step 2: Brace through your core and bend the knees to squat down as if you were sitting back into a chair. Lower until thighs are parallel to the floor
Step 3: Exhale and push through your heels to return to starting position as you extend both legs. Do 12 reps before switching sides.
Kettlebell Sumo Squat with High Pull.
The kettlebell sumo squat and high pull make for a great beginner Kettlebell workout. It’s an excellent combination of lower body, mid-body, and upper body exercises.
The kettlebell sumo squat with high pull is a full-body exercise that requires little more than one heavy kettlebell and some open space. It targets your quads, glutes, hamstrings, lower back, and shoulders.
Step 1: You have to hold the kettlebell by the handle with an overhand grip, this time keeping your arms straight and your chest up.
Step 2: Lower your butt full down as if you were sitting on the floor until your thighs are close to parallel to the floor.
Step 3: Pause at the bottom of the squat for two seconds before pushing through heels to return to a standing position. Also while pulling the weight up to upper chest level using back muscles. Try to stop when elbows are at shoulder height and the weight is close to the chest; do not continue moving the weight.
kettlebell thruster workout.
The kettlebell thruster training is a dynamic exercise that will help your strength and power. The exerciser starts by holding two kettlebells at the chest, squatting down. Then explosively lifting them overhead.
The thrusters are primarily a full-body movement, but it especially works the legs into the ground. The kettlebell thruster is not only a great strength exercise but also enhances muscular endurance.
Step 1: Hold a kettlebell with both hands and stand with your hips wide apart in a neutral position. Now push your buttocks back and do a squat, place the kettlebell in your hand near your chest.
Step 2: At the bottom of your squat, push with your heel to return to a standing position and press the kettlebell overhead with the right arm.
Step 3: Lower the weight to chest height and then lower this kettlebell to the ground. Aim for a rhythm of 10 seconds down, 8 seconds up, and then repeat for 20 reps. Do 3 sets of 10 reps, resting for 1 minute between each set.
Kettlebell split squat.
One of the most effective and fantastic exercise for the leg is the split kettlebell squat. A kettlebell split squat targets the quads, glutes, and lower-body kettlebell exercises. Also, it works for hamstrings and improves balance by making you use your body as a counterweight to the kettlebell.
This exercise also works your core muscles as you stabilize your body. Because it does stretch your hamstrings with each repetition. The kettlebell split squat is a simple exercise but performed it will develop strong and powerful legs.
Step 1: Hold one kettlebell in your right hand at arm’s length. Place your left foot on a bench behind you and your right foot flat on the floor, so that you’re in a staggered stance with your right leg in front. Push your hips back and lower your body until your left knee to do bent at about 90 degrees and your right knee to do bent at about 45 degrees.
Step 2: Push yourself to the starting position as quickly as possible. Repeat, this time dropping down until the weights are just below shoulder level to increase the intensity and do 8 reps.
The leg press sets the foundation for this Kettlebell leg workout. It targets many of your leg muscles at a time, and it is suitable for almost any level. This exercise can prepare both a beginner and an expert for the other exercises in this routine.
This kettlebell leg workout is for anyone who wants to get their legs in shape. It will build strong, balanced legs and prepare you for more advanced kettlebell exercises. Like the two-handed kettlebell swing and high pulls. This is a good feeling, knowing that you have put in quality work at the gym.
These kettlebell leg workouts listed above help relieve your muscle imbalance and increase the largest strength of the foot. But the most interesting thing is that you know that you can do these kettlebell leg workouts with 1-2 kettlebells. Also remember, when you do these leg exercises with kettlebells then you should select lighter weight; not heavier weight.
Frequently Asked Questions (FAQ) Kettlebell Leg Workout
What are the benefits of kettlebell leg exercises?
Kettlebell exercises are super useful to help you develop the legs. They increase leg strength and muscular endurance if you can these workouts in proper form. Besides, they also build leg muscles and boost leg power. Kettlebell exercises build core strength and improve posture.
How should I warm up before starting a kettlebell workout?
You need to do a warm-up before doing a kettlebell leg workout because the most important thing is that you do something to increase blood flow. get your heart rate elevated before doing a kettlebell workout. This will help prevent injury by warming up muscles and tendons, preventing a potential pull or other kinds of muscle or tendon strain.
Can kettlebell workouts help tone my butt and legs?
Kettlebells are a great way to help tone your legs and butt. They are a full-body workout and no matter how many repetitions you do, it is bound to get an amazing workout.
How often should I do this workout?
Most sources recommend completing this workout 2-3 times a week to see results. Then increase once you feel comfortable enough. Remember, this should be a challenge, but not too much of one, so listen to your body.
What muscle group do kettlebell swings work with?
Kettlebell swings are an excellent exercise to include in a workout routine. They’re one of the best forms of cardio and can do anywhere there is a kettlebell. Kettlebell swings and Russian twists are two of the great exercises that you will find in our routine. Take advantage of these free kettlebells workouts and become a healthier person.
Does a kettlebell burn belly fat?
The Kettlebell swing is a great and most effective belly exercise to do if you want to lose belly fat. The more you practice it the better you will be able to find the right exercises in less time than you think.
How many reps should I do with a kettlebell?
Did you know that to bench 100-150 lb kettlebells you need to be able to do at least 10 reps of 15-30 lb kettlebells? When you do a 100-150 lbs kettlebell workout, you will burn 140 calories.
Are kettlebells safer than dumbbells?
Serious lifters will always use a combination of both dumbbells and kettlebells. Because they both have their merits and achieve different results. If you only had a set number of exercises to do in a day, I would say that kettlebells are more useful than dumbbells. Because they engage your core muscles more. But if you do have a myriad of options in the gym, then it’s best to bring both kettlebells and dumbbells along for the ride.