Skip to main content

10 Kettlebell Movements for Bigger, Stronger Legs

Build a strong, athletic set of legs can help you run faster, jump higher and lift heavier weights. Other than the fact that leg days can be brutal there’s no real reason you should ever skip it.

Even if you can’t get to the gym there are tonnes of suitable exercises you can do with minimal space and equipment to continue working towards your fitness goals.

To show you just what we mean this article will look at 10 different exercises you can do using just a kettlebell (or 2) to get the results you want.

 

1: Kettlebell Alternating Lunges

The alternate lunge is a brilliant lower body unilateral exercise, which means it trains each side independently of the other allowing you to identify and fix muscle imbalances. This can help improve performance, strength and aesthetics.

2: Bulgarian Split Squats

Like the above, the split squat is a unilateral exercise that trains one leg at a time with the main difference being your back leg is elevated and fixed in place. It can be difficult to master as it challenges your balance and stability but it’s worth sticking with it for its ability to help build strong athletic legss

3: Goblet Squats

A very user-friendly movement the goblet squat has you holding the bell at chest height which helps centre your weight. To get the most from the movement you want to squat to at least parallel with the floor.

4: Step Ups

A great alternative to squats and lunges the weighted kettlebell step up is a brilliant way to build powerful legs. All you need is a workout bench or low wall and you’re good to go. Step-ups can be done in an alternating fashion or one leg at a time.

5: Glute Bridges

A great glute builder, the bridge can be done using just your bodyweight or in this instance with a kettlebell. It’s a great way to build strength in the glutes and hamstrings when you have minimal equipment to hand.

6: Hip Thrusts

Like the glute bridge, the hip thrust is perfect for hammer the glutes and is performed with your upper body elevated on a bench. Your positioning allows you to lift more weight than the glute bridge but is slightly more complex, we recommend mastering the glute bridge before moving to the hip thrust.

7: Romanian Deadlifts

A great way to train the hamstrings this exercise will also challenge your balance and core stability. You’ll want to start light until you’ve mastered the movement and to prevent rotating your hips during the exercise.

8: Kettlebell Swings

Technically a full-body exercise the kettlebell swing, when done properly, provides a huge amount of bang for your buck and can be used to build muscle, gain strength and boost conditioning.

9: Front Squat

If you’re looking for a squat movement that places a little more emphasis on the quads then look no further than the kettlebell front squat. When done properly the front squat is just as effective as the back squat with the bonus of also requiring great core and upper back strength.

10: Kettlebell Deadlifts

A fantastic movement from training not only the legs but also the back and the entire of the posterior chain, the kettlebell deadlift is must-have when training the lower body.

It can be done with a single heavy kettlebell or with a kettlebell in each hand.

 

Lower Body Kettlebell Workout

  • Deadlifts: 3 sets | 4 – 6 reps | 2 mins rest
  • Goblet squat: 3 sets | 6 – 8 reps | 2 mins rest
  • Bulgarian split squats: 3 sets | 8 – 10 reps | 2 mins rest
  • Romanian deadlifts: 3 sets | 10 – 12 reps | 2 mins rest
  • Kettlebell swings: 3 sets | 12 – 15 reps | 2 mins rest

Aim to use a weight that allows you to leave 1-2 reps in the tank, increasing the weight every time you successfully hit your set and rep goal.

 

Summing Up

Whether you’re planning on getting back to the gym or not you now have no excuse to skip leg day again. Using as little as a single kettlebell it’s more than possible to get in a fantastic workout that’ll help you build strong, athletic legs that not only look the part but can perform as well.

No Comments yet!