Ultimate Kettlebell Leg Workout To Sculpt Amazing Legs
Stronger legs are obtained by lifting weights; however, we don’t always have multiple machines and equipment or an appropriate amount of time to train these leg muscles with.
This is where the kettlebell workouts come into play, as kettlebells can be a very useful and versatile tool for training your legs when you have little time for your exercise sessions or don’t have access to a fully-equipped gym.
Below we have a professionally created kettlebell leg workout for you as well as some additional leg and lower-body kettlebell exercises. Ideally, perform the following workout twice per week to strengthen your legs and develop more muscle mass. You can perform these exercises with either one kettlebell or two kettlebells.
Kettlebell Leg Workout
Single-side Back Lunge with Overhead Hold
Technique
- Start by standing upright with feet hip-width apart, holding a kettlebell from the handle with your left hand
- Extend your left arm to move the kettlebell above your head
- Move your left leg back and bend the right knee to lunge down while holding the kettlebell up and keeping your back and core tight
- Push through your right leg and move the left leg forward to get back into an upright position. This is one repetition
- The overhead hold performed with this lunge helps you build your core muscles as well as upper body and lower body strength
Reps and Sets
Perform 8-12 repetitions on each side for 3-4 sets
Sumo Squats
Technique
- Stand upright with your legs shoulder-width apart and holding a kettlebell from the handle with both hands. Your toes should point slightly outwards
- Hold the kettlebell down in front of you so that it is placed between your legs
- Hinge the hips back and bend your knees to squat down
- Push through your legs and glutes to stand up. This is one repetition
Reps and Sets
Perform 10-12 repetitions for 3-4 sets if using a light kettlebell, or 6-8 repetitions for 5 sets if using a heavy weight
Romanian Deadlifts
Technique
- Start by standing upright, with your legs placed hip-width apart and holding a kettlebell from the handle using both hands
- Extend your arms down to lower the kettlebell in front of your legs
- Keeping your core engaged and the back neutral, hinge back at the hips to move your trunk forward while lowering the kettlebell down along your legs
- Push through your glutes and hamstring to get back to a standing position. This is one repetition
Reps and Sets
Perform 10-12 repetitions for 3-4 sets if using a light kettlebell, or 6-8 repetitions for 5 sets if using a heavy weight
Glute Bridges
Technique
- Start by putting a mat on the floor and sitting down on it
- Position a kettlebell on your hips area, then bend your knees to place your feet flat on the floor shoulder width apart and lie down
- Using your glutes, push your hips up until your trunk and legs are aligned. Hold the kettlebell throughout to prevent it from falling
- Keeping the legs engaged, slowly hinge back at the hips to lower the glutes down to the floor. This is one repetition
Reps and Sets
Perform 12-15 repetitions for 3-4 sets if using a light kettlebell, or 6-8 repetitions for 5 sets if using a heavy kettlebell
Goblet Squats
Technique
- Start by standing upright with your legs hip-width apart and holding a kettlebell with both hands against your chest
- Hinge back at the hips and bend your knees to squat down, keeping your core tight and your back neutral
- Push through your legs and glutes to stand back up. This is one repetition
Reps and Sets
Perform 10-12 repetitions for 3-4 sets if using a lighter kettlebell or 6-8 repetitions for 5 sets if using a heavy kettlebell.
