Best Kettlebell Workouts for Legs

 

Single-Arm Kettlebell Swings

This is an advanced version of the popular two-arm kettlebell swing that works nearly every leg muscle while also building shoulder, back and core strength.

• Stand behind a kettlebell with your feet hip-width apart.
• Hinge forward at your hips to grab the kettlebell with your right hand. Keep your back straight.
• Bring the kettlebell up between your knees. You can extend your left arm to the side for balance.
• Bend your knees slightly as you swing the kettlebell back through your legs, keeping your core engaged throughout the entire motion.
• Straighten your knees and hips as you swing the kettlebell upwards until it’s parallel to the ground.
• Do 10-15 reps, then repeat with the opposite arm.

Kettlebell Reverse Lunges

This kettlebell workout is one of the best for athletes seeking increased leg strength, hip mobility and fat loss.

• Stand with your feet shoulder-width apart and a kettlebell in each hand (or one kettlebell, held at the center of your chest).
• Take a step backward with one leg and lower yourself with control until the back knee touches the ground.
• Return to the starting position by driving through the front foot and heel.
• Do 10-15 reps, then repeat with the opposite leg.

Don’t have kettlebells? PowerBlock has you covered. Or check out our Adjustable Kettlebell Handles that can convert your adjustable dumbbells into kettlebells.

Kettlebell Racked Squats

A more advanced take on the squat, this exercise targets the glutes and quads while also working the core, back and forearms.

• Stand with your heels hip-width apart and your feet angled slightly out.
• Hold one or two kettlebells in the front rack position against the chest with elbows tucked, shoulders down and wrists straight.
• Slowly squat until your quads are just below parallel to the ground.
• Hold for 3-5 seconds, then return to the starting position. Do 10-15 reps.

Single-Leg Deadlifts

One of the best kettlebell leg workouts takes a step up in intensity by going to one leg. This exercise fires the hamstrings, glutes, core and lower back while improving balance.

• Stand straight with a kettlebell in one hand.
• Put your weight on the opposite leg, lift your other leg straight behind you and hinge forward at the hips to create a T-shape. Let the kettlebell(s) hang straight down.
• Slowly lower yourself as far as is comfortable, then raise yourself back upwards using only the anchor leg.
• Do 10-15 reps, then switch sides and repeat.

Kettlebell Standing Calf Raises

The calves often go unappreciated, so give them some attention during your routine. These weighted calf raises help explosiveness, running economy and ankle stability.

• Stand with your feet hip-width apart and a kettlebell in each hand.
• Slowly lift your heels up until you’re standing on your tiptoes.
• Squeeze your calf muscles, then slowly lower yourself back to the ground.
• Do 10-15 reps. You can turn your toes inward or outward to emphasize different parts of the calf muscles.

Staying Safe While You Lift

Getting injured is the last thing any of us want to think about while lifting, but taking preventive steps and being mindful of your surroundings can go a long way in getting the most out of each session and being ready to take on the next one.

• Warm up and cool down. Activating your muscles beforehand and stretching after workouts can help prevent soreness, tightness and injury. Using dynamic stretches to warm up allows your body to move through full ranges of motion while loosening up muscles, preparing you for a safe and productive workout.
• Don’t lift too heavy. Lifting heavier than you can handle can result in torn muscles, stressed joints or worse.
• Use correct technique. Bad technique won’t work the muscles you want to target and can cause serious injury.
• Create space. Before you lift, ensure you can complete each exercise without impediment. This is especially important when doing kettlebell workouts that use motions, like swings, that aren’t often used in other types of exercise.

Looking for more information on lifting weights safely? Our weightlifting experts have you covered. Ready to go all-in on kettlebell workouts? An adjustable set from PowerBlock will scale with you as you get stronger.