Kettlebell Leg Workout

Kettlebells are a great tool to use when you’re hitting legs. Their curved design makes them ideal to hold by your side and add some extra resistance to your squat and lunge movements.

They’re also an affordable and compact bit of kit, allowing you to strengthen your legs from home if you’d prefer. We put together our kettlebell leg burner alongside MuscleSquad PT Kai to hit your legs effectively and in a short space of time.

Sound like a plan? Then grab your kettlebell, an exercise mat if you have one, a bottle of water and let’s train.

Kettlebell Leg Workout

We’re going to split this workout into a circuit, meaning you’ll run through each exercise without a rest. So work for 45 seconds, move onto the next exercise and once you’ve completed a full revolution of the circuit rest for two minutes. Once that time is up, we’re hitting it all over again. We recommend doing this three times in total, but you’re welcome to add more or less depending on your fitness level and time available.

Training like this is great for elevating your heart rate, burning more calories and helping you complete your workout as quickly as possible. This routine only takes 22 minutes.

Exercise #1: Goblet squats

Target muscle(s): Quads, hamstrings, forearms and core

Start in a standing position with your feet planted squarely on the ground so that they’re in line with your shoulders. Hold the kettlebell by its stems and slowly lower yourself to the ground, making sure to keep your back straight during the movement. Keep going until you’ve formed a right angle between your knees and then push yourself back up until your legs are straight. Do this for 45 second and then move onto the next movement.

Exercise #2: Kettlebell lunges

Target muscle(s): Quads and hamstrings

Start in a standing position with one or two kettlebells in your hands, depending on your preference. Step out with one leg in front of you. Bend at the knee and, at the same time, bend your back leg until each of them have formed right angles at the knee. Push yourself back up with your front leg, return to the starting position and then repeat on the opposite leg to hit your body evenly.

Exercise #3: Crab walks

Target muscle(s): Abductors, adductors quads and hamstrings

This one’s going to burn. Start in a standing position while holding a kettlebell by the stems. Ideally, you should squat down until your thighs are parallel with the ground, but for a slightly easier variant you can perform a shallower squat. Once you’re in position, simply walk from side to side without standing up. By the end of the circuit you’ll never want to see a crab again!

Exercise #4: Romanian deadlifts

Target muscle(s): Hamstrings, lower back and core

Start in a standing position with a kettlebell in each hand. While keeping your back straight, bend at the hips and keep the kettlebells close to your legs as you travel. Make sure you hinge at your hips, which is best done by visualising your hips pushing towards the back of the room as you travel. Once you’ve bent down as far as you can go, return to a standing position all while keeping your back straight.

Exercise #5: Kettlebell swings

Target muscle(s): Full body

The kettlebell staple. Stand in a wide position with the kettlebell held out in front of you. Swing the kettlebell through your legs to build some momentum and then explode upwards, bringing the weight and your arms parallel with the floor. Let it drop back between your legs before repeating the movement.

Exercise #6: Kettlebell hip thrusts

Target muscle(s): Glutes, hip flexors and quads

This exercise is best performed on an exercise bench, but resting against any household chair or sofa will do the job. Place a kettlebell on your lap with your legs planted in front of you so that your knees form a right angle. Without using your back or legs to move the weight, lift your body upwards by flexing at the hips until your body is almost straight against the ground. Then lower yourself back down to complete a rep.

Exercise #7: Kettlebell pulse squats

Target muscle(s): Quads, hamstrings and core

A killer to complete the circuit. This is a movement with a short range of motion that will burn your quads out. Start by holding a kettlebell with your arms extended so that it hangs around your waist. Perform a squat until your about half way down the movement and then start bobbing in place. Let yourself bounce up and down for 45 seconds or until you can’t carry the movement on anymore.

Aaaaand rest. Take your two minute break and then repeat the circuit. By the time you’re done you’ll have a major leg pump in just 22 minutes. 🦵

See you for the next one!