March 28

8 Best Kettlebell Leg Exercises (30-Minute VIDEO)

By fitness

March 28, 2022



Build a STRONG decrease physique with this exercise: the 8 BEST kettlebell leg workouts! From squats to swings, this kettlebell exercise builds power within the large, power-generating muscular tissues in your decrease physique. Quads, hamstrings, glutes, calves and core – this kettlebell exercise for girls hits all of it.

The kettlebell is considered one of my favourite items of kit in my dwelling health club; particularly for leg day.

If you’re used to dumbbell exercises, kettlebell coaching is a good way to combine up your own home exercises and problem your muscular tissues otherwise.

Build power, energy and endurance in a low impression approach with these 8 kettlebell leg workouts.

No kettlebell? No worries, you are able to do this complete exercise with a single dumbbell (comply with Rachel on the left within the exercise video above).

two women performing a staggered kettlebell deadlift in a kettlebell leg workout for women

Kettlebell Leg Exercises FAQs

What Are The Benefits Of Kettlebell Training?

Kettlebell exercises present full physique power, cardio conditioning, steadiness, stability, flexibility and mobility multi functional exercise. A good way to get a high-intensity exercise in a low impression approach. Since kettlebell exercises have interaction a number of muscle teams without delay they're nice for gaining muscle mass, losing a few pounds and bettering total bodily health.

What Are The Best Kettlebell Leg Exercises?

Complex motion patterns that have interaction a number of leg muscular tissues without delay. Like hip hinges/deadlifts, kettlebell squats, lunges, cleans and kettlebell swings. The greatest kettlebell leg exercises embody these kettlebell leg workouts.

Is This Kettlebell Workout Pregnancy-Friendly?

YES. I really like kettlebell leg workouts for being pregnant – it’s a terrific low impression technique to generate energy by means of the massive muscular tissues in your hips and glutes. I filmed this exercise in my third trimester you possibly can comply with together with me for being pregnant modifications.

Kettlebell exercises are considered one of my favourite methods to essentially problem these large highly effective decrease physique muscular tissues: the glutes, hips and hamstrings.

These are the 8 greatest decrease physique kettlebell workouts, in a 30-minute exercise at dwelling.

We’re working in timed intervals, so your job is to finish as many reps as you possibly can in the course of the 40 second work intervals.

I counsel including this kettlebell routine to your weekly exercise plan 1-2 occasions every week to construct muscle, improve mobility, and enhance endurance.

Workout Equipment:

Medium to Heavy Kettlebell or Singe Dumbbell.

I’m utilizing a 25-30 lb Kettlebell on this leg exercise.

Workout Instructions:

Follow together with the guided 30-Minute Kettlebell Leg Workout on YouTube, led by licensed private coach Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Kettlebell Leg Exercises
  • Timed Intervals (40 seconds work, 20 seconds relaxation)
  • Repeat All 8 Kettlebell Leg Exercises x2 Sets
  • AND Finish With A 4-Minute AMRAP Burnout

Kettlebell Leg Workout

The Workout (Repeat x2):
1. Kettlebell Squats (Kettlebell Pick Up and Set Down)
2. Hand Switch Squat Pulse and Kettlebell Clean
3. Kettlebell Deadlift and Clean and Calf Raise
4. Kettlebell Deadlift and Clean Catch and Front Squat Thruster
5. Kettlebell Swings
6. Hand Switch Front/Back Kettlebell Lunge, R/L
7. Staggered Deadlift and Power Knee Drive, R/L
8. Lateral Squat and Sumo Squat

4-Minute AMRAP Finisher:
(5) Kettlebell Pick Up Squats
(10) Kettlebell Deadlift and Clean Catch and Front Squat Thruster
(15) Kettlebell Swings

8 Kettlebell Leg Exercises

Kettlebell Pick Up Squats

Targets: Glutes, hamstrings, hips, quads, decrease again and core muscular tissues.

How to do kettlebell pick up squats; two women squatting to pick up a kettlebell from the ground.

How To Do Kettlebell Pick Up Squats

  1. Start in a standing place, ft hip-width aside or barely wider, core engaged. Place a kettlebell on the bottom between your ft.
  2. Sit your hips down and again right into a loaded squat place as you attain your proper hand down to select up the kettlebell.
  3. Drive by means of your heels to face tall, pulling the kettlebell between your legs up in the direction of your hips. Then carry out one other squat to return the kettlebell again to the mat.
  4. Then, repeat the squatting movement, this time selecting up the kettlebell together with your left hand.

Hand Switch Squat Pulse and Kettlebell Clean

Targets: Glutes, hamstrings, quads, hip flexors, hip adductors (interior thighs), decrease again and core muscular tissues.

two women performing a kettlebell squat to kettlebell clean in a kettlebell leg workout

How To Do A Hand Switch Squat Pulse and Kettlebell Clean

  1. Start in a standing place, ft hip-width aside or barely wider, core engaged. Hold the horn of the kettlebell in your proper hand.
  2. With chest up, decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees). Knees push out in the direction of your outer three toes.
  3. Pulse for a two-count, transferring the kettlebell deal with to your left hand on the second pulse.
  4. Then exhale as you drive by means of your heels, squeezing your glutes to face tall and bringing your proper heel in to faucet your left heel.
  5. As you stand, clear the kettlebell as much as your left shoulder. Think about driving the load up together with your hips.
  6. Then, step out together with your proper foot and sit right into a low squat and pulse for a two-count, this time transferring the kettlebell to your proper hand on the second pulse.
  7. Clean the kettlebell as much as your proper shoulder as you stand tall, bringing your left foot in to faucet your proper.

Kettlebell Deadlift and Clean and Calf Raise

Targets: The posterior chain or bottom of the physique. Specifically concentrating on the hamstrings, glutes, hips, calves, decrease again and core.

two women performing a kettlebell deadlift and clean with a calf raise

How To Do A Kettlebell Deadlift and Clean and Calf Raise

  1. Start standing ft shoulder-width aside and knees barely bent. Hold the horn of the kettlebell with each arms between your legs.
  2. Hinge ahead on the hips, pushing your hips again as you decrease the kettlebell down alongside the entrance of your physique. You ought to really feel a stretch behind your legs (hamstrings). Focus on conserving your again in impartial alignment together with your neck and shoulders all through the complete motion (straight line from head to tailbone). Keep a slight bend in your knees to keep away from ‘locking out’ the joint.
  3. Then, drive by means of your heels, squeezing your glutes as you drive your hips ahead to return to standing.
  4. As you stand tall, clear the kettlebell as much as a entrance racked place, sliding your arms down the horn as you catch it at your chest.
  5. Then, carry out a calf elevate; lifting your heels off the bottom.
  6. Lower your heels again to the mat to return to the beginning place with ft flat on the bottom.

Kettlebell Deadlift and Clean and Front Squat Thruster

Targets: Legs, glutes, hamstrings, quads, hips, decrease again, chest, shoulders and core muscular tissues.

two women performing a kettlebell deadlift and clean and overhead press or front squat thrusters in a kettlebell leg workout for women

How To Do A Kettlebell Deadlift and Clean and Front Squat Thruster

  1. Start standing ft shoulder-width aside and knees barely bent. Hold the horn of the kettlebell with each arms between your legs.
  2. Hinge ahead on the hips, pushing your hips again as you decrease the kettlebell down alongside the entrance of your physique. You ought to really feel a stretch behind your legs (hamstrings). Focus on conserving your again in impartial alignment together with your neck and shoulders all through the complete motion (straight line from head to tailbone). Keep a slight bend in your knees to keep away from ‘locking out’ the joint.
  3. Then, drive by means of your heels, squeezing your glutes as you drive your hips ahead to return to standing. As you stand tall, clear the kettlebell as much as a entrance racked place, sliding your arms down the horn as you catch it at chest top. Keep your elbows in tight to your torso.
  4. Hold the kettlebell within the entrance rack place as you sit your hips again right into a low kettlebell goblet squat, aiming to get your thighs parallel to the bottom.
  5. Press by means of your heels to face tall, pushing the kettlebell overhead as you stand.

Kettlebell Swings

Targets: Glutes, hamstrings, hips, core, and all of the stabilizing muscular tissues in your again and shoulders.

The kettlebell swing is a full physique train with an emphasis on the hamstrings, glutes and again. A dynamic train that may improve decrease physique power and lift your coronary heart fee.

Two women performing kettlebell swings. One woman is using a kettlebell and one women is using a dumbbell for dumbbell swings (best kettlebell leg exercises)

How To Do Kettlebell Swings

  1. Start standing together with your ft wider than shoulder-width aside.
  2. Hinge ahead on the hips to succeed in for the kettlebell in entrance of you. Place your arms on the horns of the bell, palms dealing with your physique.
  3. Then with a slight bend in your knees and weight in your heels, ‘hike’ the kettlebell again between your legs to start out the swing motion.
  4. Drive by means of your heels to face tall, pushing your hips ahead as you squeeze your glutes to swing the kettlebell as much as shoulder top. Aim for shoulder top, with arms prolonged out away from the physique. Think lengthy, free arms (your arms are only a automobile for transferring the bell, your hips and glutes generate the facility to maneuver the bell).
  5. As the kettlebell begins to descend, consider catching the load together with your hip hinge, loading the glutes and hamstrings.

Hand Switch Front/Back Kettlebell Lunge

Targets: Glutes, quads, hamstrings, calves, interior thighs (hip adductors) and outer thighs (hip abductors).

two women performing kettlebell lunges

How To Do A Hand Switch Front/Back Kettlebell Lunge

  1. Stand together with your ft hip-width aside, knees barely bent. Hold a kettlebell in your proper hand at your proper aspect.
  2. Step your left leg ahead to carry out a entrance lunge. Dropping your again proper knee in the direction of the mat, aiming for 90-degree bends in each knees. Then, drive off your entrance, left foot to return to standing.
  3. Transfer the kettlebell to your left hand, then step your left foot again and decrease your again left knee down in the direction of the mat right into a reverse lunge.
  4. Then drive by means of your entrance, proper foot to face tall as you step your left foot ahead to fulfill your proper foot; returning to the beginning place.
  5. Repeat this ahead and reverse lunge sample. Switch sides for the second set.

Staggered Deadlift and Power Knee Drive

Targets: Hamstrings, glutes, hip flexors, decrease again and core muscular tissues.

two women performing a kettlebbell staggered deadlift and knee drive

How To Do A Staggered Deadlift And Power Knee Drive

  1. Start in a standing place, ft hip-width aside or barely wider, core engaged. Stagger your stance, so your left foot is barely behind your proper foot. Place the kettlebell in entrance of your left foot.
  2. Hinge on the hips as you attain down to select up the kettlebell, urgent by means of your entrance proper heel to face tall, pulling the kettlebell up your thigh.
  3. Perform one other deadlift, pushing the hips again as you decrease the kettlebell to the bottom and launch the deal with.
  4. Then, drive your again left knee up in the direction of your chest, performing an influence knee drive.
  5. Return your left foot to the mat behind your kettlebell and repeat, hinging on the hips to select up the kettlebell.

Lateral Squat and Sumo Squat

Targets: Mainly the guteus medius, or outer glute that controls hip motion and side-to-side actions. Also concerned are the quads and interior thighs (or adductors).

two women performing a lateral lunge to sumo squat with a kettlebell

How To Do A Lateral Squat And Sumo Squat

  1. Start together with your ft wider than your hips in a large squat stance. Knees and toes level ahead (or toes simply barely turned out away out of your physique). Hold the kettlebell horn with each arms between your legs.
  2. Perform a lateral squat on the best by shifting your weight into your proper heel as you push your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat together with your proper leg whereas your left leg stays straight.
  3. Drive by means of your proper foot to reverse the motion, pushing you again as much as middle.
  4. Then, bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
  5. Pull your thighs collectively as you stand tall, returning to standing.
  6. Then, carry out a lateral squat on the left, shifting your weight into your left heel and bending your left knee whereas leaving your proper leg straight.
  7. Drive off your left foot to return to middle, and carry out one other sumo squat.
  8. Repeat, alternating every lateral squat with a sumo squat.

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