A lower body workout with kettlebells isn’t something you’d typically notice in the weight room of a gym. It’s because exercises with it focus more on cardiovascular endurance and fat burning. However, the equipment allows you to do a lot more. Slow and controlled kettlebell leg exercises are great for men and women to build strength and muscle. Add the following moves into your routine and feel the same burn as you do with barbells and weights the next day.
15 Best Kettlebell Leg Exercises
1. Goblet Squat
Squatting with a heavy kettlebell targets your glutes, hamstrings, calves, and quads. This exercise also improves your posture and helps you lift heavier.
How to Do a Goblet Squat?
- Hold a heavy kettlebell in your hands. Place it below your chin and close to your chest.
- Your stance can be wide or narrow.
- Squat down until you are parallel or slightly below parallel with the floor.
- Drive back up through your whole foot into a standing position.
2. Deadlift
A kettlebell deadlift feels different from one using a barbell. You cannot experiment much with heavier loads, but use this exercise to enhance your deadlift.
How to Do a Kettlebell Deadlift?
- Use an overhand grip to hold a heavy kettlebell.
- Your knees should be slightly bent, and your feet should be hip-width apart.
- Hinge at the hips and bend your knees.
- Lower the torso until it’s almost parallel with the ground.
- Lift yourself by pushing through the heels and stand straight.
3. Glute Bridge
The glute bridge activates your glutes and stabilizes your back. It also gives relief from lower back pain.
How to Do a Kettlebell Glute Bridge
- Lie down on the floor with your feet bent at 90 degrees.
- Place a heavy kettlebell on your lower abdomen.
- Use the heels to lift the hips and lower back up.
- Lower down slowly.
4. Kettlebell Swings
Kettlebell swing is one of the classic kettlebell leg exercises to build explosive power. It works your hips, abs, and lower back while also increasing your heart rate.
How to Do a Kettlebell Swing?
- Take a kettlebell and hold it with your hands.
- Stand with your feet double hip-width apart.
- Hinge forward at the hips. Bend your knees slightly and keep your back neutral.
- Use the power from your lower body to push the kettlebell forward.
- Control the motion as the kettlebell comes between your legs.
Read More: Kettlebell Core Exercises
5. Box Step-up
Step-ups are one of the unilateral kettlebell leg exercises that build strength in one leg at a time. It rectifies muscle imbalances that can leave you exposed to injuries.
How to Do a Kettlebell Box Step-up?
- Stand a foot away from a box with your feet hip-distance apart.
- Hold a single heavy kettlebell in both your hands or two moderately heavy kettlebells in either hand.
- Step up on the box and allow your knee to extend fully.
- Bring the leg back down and repeat with the other leg.
6. Lunge
A lung, whether forward or reverse, is again a great unilateral movement like a step-up. While the reverse lunge targets your glutes, a forward lunge works your quadriceps.
How to Do a Kettlebell Lunge?
- Stand straight and keep your feet hip-width apart.
- Hold a kettlebell in one hand.
- Lower down and do a reverse lunge with the leg below the hand holding the kettlebell.
- Use the power from your hips to drive yourself into the starting position.
7. Clean and Press
A clean press with a kettlebell works your entire body, focusing more on the lower area. It works your legs, back, core, and back of arms.
How to Do a Kettlebell Clean and Press?
- Stand straight. Your feet should be under your hips.
- Hinge at the hips and grip a moderate to heavy kettlebell.
- Brace your core and keep your chest lifted.
- Lift the kettlebell explosively off the floor with one hand.
- When the kettlebell is in an overhead position, lower it back down and repeat.
8. Kettlebell Goblet Getup
This is a variation of the Turkish getup. A goblet getup with a kettlebell works your quads, hamstrings, and glutes.
How to Do a Kettlebell Goblet Getup?
- Lie on your back holding the kettlebell at your chest. Use the handles facing you.
- Roll onto your elbow using your core. Extend your opposite arm to the floor.
- Drive through your hips and legs and engage your core and glutes to come into a kneeling position. The kettlebell should be held out in front.
- Go to a standing position, keeping the kettlebell secure.
- Return to the beginning position.
9. Curtsy Lunge
Kettlebell curtsy lunges strengthen and tone your legs. They target the glutes, quads, hamstrings, and inner thighs.
How to Do a Curtsy Lunge with a Kettlebell?
- Stand with your feet hip-width apart.
- Hold a kettlebell with both hands.
- Take a giant step back with your left leg. Cross it behind your right.
- Keeping your body upright and bend your knees until your right thigh is almost parallel to the ground.
- Go back to the initial position and repeat, switching the legs.
10. Sumo Deadlift
A kettlebell sumo deadlift targets the glutes, hamstrings, and quads. At the same time, the exercise also engages your core and upper body.
How to Do a Kettlebell Sumo Deadlift?
- Hold a kettlebell with an overhand grip.
- Bend your knees slightly. Keep your feet wider than shoulder-width apart. Your knees and toes should be pointing outwards.
- Bend your knees, hinging at the hips. Lower your torso until it’s nearly parallel to the ground. Keep your back neutral.
- Now, push your hips forward and drive through your heels to complete one rep.
11. Bulgarian Split Squat
Bulgarian split squats work your glutes, quads, hamstrings, and calves. It prevents muscular imbalances, helping your body build stability.
How to Do a Bulgarian Split Squat?
- Stand in front of a sturdy surface like a bench. Grab a kettlebell in each hand.
- Raise your right foot, placing it on the bench behind you.
- Lower into a squat on your standing left leg. Lean forward slightly.
- Lower until your front leg is parallel to the floor.
- Drive through your front foot to go back to the beginning standing position.
- After completing a few reps on one side, repeat on the other.
12. Single-Leg Deadlift
The single-leg deadlift is a unilateral exercise that fires up your glutes and hamstrings. It also works your core and lower back.
How to Do a Single-Leg Deadlift?
- Grab a kettlebell in one or both hands and stand tall.
- Transfer your body weight onto the front supporting leg. Slide the other leg back.
- Lower the kettlebell to the ground by hinging forward. Keep your front leg straight.
- Raise your back leg off the ground. If you struggle with maintaining balance, keep your toes on the floor.
- Using glutes and hamstrings, pull yourself to a standing position. The kettlebell should remain close to your leg.
- Repeat the movement and the reps on one side and then on the other.
Read More: Hamstring Exercises
13. Split Stance Glute Bridge
Split stance glute bridge targets your glutes and hamstrings. It is a great exercise that strengthens and adds mass to your hips.
How to Do a Split Stance Glute Bridge?
- Press your back on the floor. Bend your knees upwards.
- Extend one leg slightly more than the other. It should be resting on your ankle.
- Position the kettlebell on your hips and lower hips.
- Squeeze your glutes and lift your hips as high as you can go.
- Pause for a moment and then return to the floor.
14. Lateral Lunge
Lateral lunges engage multiple muscle groups. These include the quads, hamstrings, glutes, and adductors of the leg that’s working. The kettlebell adds resistance, making these muscles work way harder.
How to Do a Lateral Lunge?
- Stand with your feet a little wider than shoulder-width apart. Keep your toes slightly turned out.
- Hold a kettlebell in both hands. Position it in front of your chest.
- Bend your left knee and push your hips back lower until your left knee has a 90-degree bend.
- After pausing here for a few seconds, return to the starting position.
- Complete the reps on one side and switch legs.
15. Kettlebell Wall Sit
Wall sits build endurance and strength in your quads, calves, and glutes. The isometric exercise is great to add mass to your lower body.
How to Do a Kettlebell Wall Sit?
- Position a kettlebell at your chest height. Hold it in a goblet position.
- Press your back firmly against the wall. Keep your feet shoulder-width apart.
- Slide your back and get into a sitting position. Bend your knees till your knees are almost parallel with the ground.
- Keeping your feet above your ankles, hold this position for a minute.
- Now, return to the beginning position.
Summing up
Lower body exercises with kettlebells benefit your body in multiple ways. They improve your cardiovascular health and promote functional fitness. There’s so much you can do with them and in the process, challenge your muscles in unique ways. Incorporating a few or all of the exercises above will keep your body guessing as you challenge it from various angles. Regularly doing kettlebell exercises for the lower body will help you burn fat more effectively and also reduce your chances of getting injured.
