If you’re looking to tone your glutes, hamstrings, quads, or calves then look no further than kettlebells. Doing a lower body kettlebell workout will help to burn some major calories, strengthen your muscles, and help you meet your aesthetic goals. Kettlebells are the perfect piece of equipment to set those legs and glutes on fire.
Your Complete Lower Body Kettlebell Workout
For a complete lower body kettlebell workout, do this entire circuit and repeat for a more advanced workout. Warm up with some quick cardio such as the stair stepper, bike, or rowing machine. Be sure to rest at least 30 seconds between sets and one minute between circuits.
Goblet Squat: 15 reps, 2 sets
We all know squats are ideal for working the lower body, but adding a kettlebell to the squat gives some extra resistance for an even more intense workout. This will be a great workout to start seeing those kettlebell glutes.
The starting position for this move is an athletic stance, while holding a kettlebell by the horns. Start to squat by pushing your hips back and then bending your knees. Do not try to bend your knees first. Come all the way down until your elbows touch your knees.
As your elbows touch your knees, begin to extend your legs and return to the starting position. Squeeze your glutes when you reach the top and repeat. Keep your chest lifted and back straight throughout the movement.
Single Leg Deadlift: 12 reps each side
Single leg deadlift works primarily the hamstrings and glutes. It is a great move to keep in your back pocket. It teaches you pretty quickly how to stabilize one leg, while still getting to work both sides.
Start a single leg deadlift by holding a kettlebell in one hand at your side. Stand on the leg that is on the same side as the kettlebell, keeping a slight bend in your knee. Begin the move by bending at the hip and extending your free leg behind you.
Continue to lower yourself until you are parallel to the ground and then slowly return without touching your free foot to the ground. Be careful to keep your back straight and knee slightly bent throughout the movement.
Weighted Calf Raises: 30 reps each leg, 2 sets
Your calves don’t need too much attention if you are working out regularly. They support all your weight on a daily basis so they are getting worked. However, that doesn’t mean you can ignore them completely. Doing calf raises is a great way to give your calves some attention, without going overboard.
To do a calf raise with kettlebells, hold a kettlebell in each hand at your side. Next, stand on one foot and raise your foot up a few inches so you feel a stretch in your calves. Hold at the top and then return. Keep a slight bend in your knee as you do this.
For an extra challenge do this move with your heels hanging off of a platform.
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Sumo Squats: 15 reps, 2 sets
Sumo squats are the go-to move for targeting your inner thighs and glutes. Doing sumo squats will give you a nice kettlebell butt workout for some natural lift.
A sumo squat starts with a wide stance and toes pointed out. Have a kettlebell in between your legs. Have your chest lifted and abs tucked.
Then, bend your knees until they are approximately over your big toe and grab the kettlebell that is in front of you. Come back up squeezing your inner thighs and butt, then return down pressing your heels into the floor.
Reverse Lunge with Kettlebell: 12 reps each side, 2 sets
Your butt is asking for reverse lunges. This exercise really targets the glutes, but it involves almost the full body for balance. Adding a kettlebell to this move makes it a great addition to a lower body kettlebell workout.
The starting position for this move is holding a kettlebell at your side in one hand, with your feet in an athletic stance. Start by taking a step back with the leg that is on the same side as the kettlebell and dropping your knee. Come back to start by driving up through your standing leg and squeezing the glutes, then repeat.
Keep your abs tucked throughout this move. If you are using a smaller kettlebell you may want to try pressing it above your head as you step backwards.
Bulgarian Split Squat: 20 reps each side
The Bulgarian split squat can look a little scary, but it is actually a very accessible move. If you want to see big changes in the composition of the lower body, this is the move for you. It is best done with two kettlebells, but there is a variation that only uses one.
Start by finding a step (if you’re at home you can use a chair) and two kettlebells. Stand about two feet in front of the step and hold a kettlebell in each hand. Next, reach one leg behind you and drop your toes onto the step.
Tilt yourself slightly forward from your pelvis so that you are at a diagonal and bend your front knee. Next, start the “squat” by bending your back knee until it almost touches the floor. Finally, return by driving through your front heel.
Keep your back straight the entire time and you will really feel it in your legs and glutes.
This workout routine is exactly what you have been looking for if you want to do kettlebell glute and leg workouts. Doing a good lower body kettlebell workout at least once a week will lead to some real changes in the look of your legs as well as your muscle endurance.
Remember to keep your back straight and chest lifted throughout these moves. This will help prevent potential back injuries. Plus, hinging at the hips will help boost your range of motion and get those glutes firing even more.
Having a lower body sculpted by kettlebells will boost your overall performance and allow for more effective fat burning as you continue your fitness journey.