5 Effective Leg Exercises You Can Do With Kettlebells

If you want strong, toned legs you need to build your quads and the surrounding muscles around them. Incorporating kettlebell leg exercises in your circuit or solo training sessions is a great addition to mix things up. We’re sharing leg exercises that you can do with kettlebells to help you get lean, strong legs.

Here are 5 kettlebell leg exercises to try next time you’re at the gym:

1. One Legged Deadlift
2. Overhead Lunges
3. Sumo Squats
4. Goblet Squats
5. Kettlebell Step-Up

Our Crunch personal trainers recommend trying 3 sets of 10-12 reps for each exercise. Note that depending on your fitness level and experience will determine how many you can do. Consult with our PT’s if you’re unsure what is best for you!

#1 – One Legged Deadlift

This is a fantastic exercise to do with kettlebells or dumbbells. If you’re familiar with using kettlebells, this is a great one to try. However, if it’s your first time, make sure you do this with a gym partner (or PT) that is familiar with the technique and form, so you don’t hurt yourself.

The one-legged deadlift mainly targets your hamstrings and helps with building core strength, balance, and coordination.

How to perform a kettlebell one-legged deadlift:

1. Hold the kettlebell hanging to the one side. Start with any side.
2. Standing on one leg, using the same leg you’re holding the kettlebell with.
3.  Slightly bend the knee and bending at the hip, and perform a stiff-legged deadlift. Extend the free leg behind you. This will help with your balance.
4. Lower the kettlebell until you’re parallel to the ground and then return to the upright position.

#2 – Overhead Lunges

This variation of a basic lunge works out your entire body. The overhead lunge performed with the kettlebell helps you build your core muscles, your upper body, and lower body strength. The muscles that are targetted include the hamstrings and the quads.

When executing the overhead lunge with the kettlebell, make sure you keep the weight directly overhead. This means you need to keep in line with your shoulder joint. Then proceed to step back into the start of a lunge position.

Here’s how to do a kettlebell overhead lunge:

1. Hold the kettlebell over your head. Place your feet shoulder-width apart. Bend the knees slightly.
2. Take a step back into a deep lunge and keep the weight directly overhead in line with your shoulder joint.
3. Make sure your front knee remains over your forward foot but not in front of it.
4. Return to your starting position by driving your forward heel into the ground.

#3 – Sumo Squats

Kettlebell sumo squats are awesome to target your glutes, quads, and hamstrings. It also helps with improving your mobility and strength in your hips, legs, and lower back. While performing a kettlebell sumo squat it’s important to start with your legs spread out (wider than your shoulders). Keeping your back straight and also maintaining your heels are on the ground will keep you stable.

How to do a kettlebell sumo squat:

1. Start by standing with your feet significantly wider than hip-distance apart. Your toes should be 45 degrees out.
2. Hold the kettlebell between your hands towards the centre of your body.
3. Lower yourself down by bending at your hips and knees. Then proceed to raise your hands (with the kettlebell in hand) to meet under your chin.
4. Engage your core and don’t let your knees past your toes when lowering.
5. Drive the movement back up through your heels and rise up slowly.

#4 – Goblet Squats

This is a great exercise to master your form if you want to start doing heavier compound weight exercises such as deadlifts, front squats, and back squats. It’s also great for burning fat, getting your heart rate high and increasing energy into the body as you burn calories. You’ll also improve your flexibility, increase lower-body strength and balance.

Setting up your goblet squat is vital so that you don’t do the wrong form. Your feet should be positioned just wider than your shoulders. Hold the kettlebell close to your chest with the elbows tucked in.

How to achieve a kettlebell goblet squat:

1. Hold the kettlebell by the handle close to your chest. This is the starting position.
2. Squat down. Keeping your back straight, head up and chest out.
3. When you get down to the bottom, pause and use your elbows to drive back up to your starting position.

#5 – Kettlebell Step-Up

Kettlebell step-ups are the best exercise to do to work out your glutes and quads. It can also help work out your core too. For this particular exercise, you will need a step-up platform. To keep stable you’ll need to stablise your abs and bend at a 90-degree angle when you step onto your platform. Hold the kettlebell close to your chest to lock it in.

Learn how to do the kettlebell step-up:

1. Hold two kettlebells, one for each hand on the side of your body. Keep your back straight.
2. Standing in front of a box or step, step up with either foot.
3. Drive the motion by stepping up with either leg onto the box or step.
4. Step back down into your starting position and repeat on the other food.

Gain confidence with kettlebell exercises with our Crunch personal trainers

Our Crunch personal trainers can help you with an exercise plan if you want to gain more confidence in using kettlebells or even in the gym generally. They can show you how to perform the right techniques and form so you can feel more comfortable working out on your own at the gym.

Get in touch with one of our friendly Crunch staff members who can set up a session today for you.