What is Kettlebell Leg Workout?
Kettlebell leg workouts aka kettlebell leg circuits are some of the best lower-body exercises that one can do to develop the strength, the endurance, the power, and the definition of their legs.
It is the kind of exercise you do if you want to take your legs to the next level.
The exercises are popular among athletes who wish to perform better in their respective sports disciplines. Many renowned bodybuilders also like doing the exercises.
Kettlebell Leg Workouts Benefits
- Increased strength and power
Kettlebell leg workouts build muscle strength and power just like all other kettlebell exercises.
When starting to do kettlebell leg workouts, the priority is usually to get the form right.
When the form is mastered, one can then progressively go for heavier kettlebells to stimulate an increase in muscle size, strength, and power.
- Better core stability
Kettlebell workouts require core stability for proper form.
Without steadying or tightening the core, they become impossible to do. And continued tightening and strengthening of the core will only contribute to better core strength and stability.
- Better posture
This is one of the best benefits of kettlebell leg workouts.
Doing kettlebell leg workouts properly will improve your core and back muscles and enable you to stand straight and tall.
And standing straight will automatically make you feel confident and stand even taller than you actually are.
- Improved aerobic fitness
Kettlebell exercises are both strength-improving and cardio exercises.
They are very good cardio exercises as they increase the heart rate and burn as many calories as running very fast over a one or two-mile distance.
Popular Kettlebell Leg Workouts Techniques
Here are some of the most popular kettlebell leg workouts you can do anywhere as long as you have kettlebells.
The workouts can be done by both male and female fitness enthusiasts.
- The Kettlebell Step-Up
This leg workout particularly targets the quads and the glutes. It also recruits the core and can, therefore, giving you side abs.
To do it, you need at least two kettlebells and a stable step-up box or platform.
To ensure that you are doing it correctly, you ought to tighten your abs.
How to do this exercise
- Hold one kettlebell in each hand and stand straight.
- Have the box or platform in front of you.
- Step on it with your right foot while keeping the other foot on the floor.
- Step up to the platform by powering through the right foot.
- Repeat the same motion 10 times.
- Repeat the exercise with the other foot.
- Overhead Lunges
If you know how the basic lunge works then this exercise will be easy for you to do.
When you do this correctly, it will improve your lower body strength, your upper body strength, and your core muscles.
The most important tip when executing this is to make sure that the weight remains directly overhead throughout the workout.
This means you keep it in direct alignment with your head and spine and that your shoulders remain straight and stable.
How to do it
- Hold the weight straight over your head.
- Make sure your feet are only shoulder-width apart.
- Bend your knees slightly and do the basic lunge.
- Return to start position and repeat with the other leg.
- The One-Legged Deadlift
This one is a brilliant kettlebell leg circuit that is best done using kettlebells although dumbbells can also be used. However, it is not really for newbies.
First-timers are advised to only do it with the help of a gym instructor.
The exercise targets the hamstrings and builds coordination, strength, and balance.
How to do it
- Hold the kettlebell in one side (pick any).
- Standing on the leg on the side you are holding the kettlebell, do a stiff-legged deadlift.
- Hinge at the waist when lowering the kettlebell and extend your free leg straight back behind you. This will improve your stability.
- Hold the kettlebell for a second and then go back to start position.
- Do the reps you want and then repeat with the other leg.
More Guides: kettlebell deadlift guides here!
- Sumo squats
Sumo squats are perhaps the easiest kettlebell leg workouts to do.
They do not involve many steps but target multiple large muscles at the same time. The targeted muscles include the lower back, the legs, and the hips.
When doing the squat, ensure your legs at more than shoulder-width apart and that your back is straight.
How to do this exercise
- Stand with your feet more than shoulder-width apart.
- Put the kettlebell between your legs and hold it with both your hands.
- Bend at your knees and hips to pick the kettlebell. Don’t let the knees bend beyond your toes.
- Tighten your core and drive back up through your heels.
- Repeat ten times and rest for 15 seconds and then go again.
- Goblet squats
Goblet squats are a great exercise. They are a fat burner and a great exercise for improving cardio health.
They also improve balance, strength, and flexibility.
Doing them in the right form will prevent injury and falls.
How to do this exercise
- Hold a kettlebell weight with both your hands. Hold it near the base with your palms on it.
- Keep your feet more than shoulder-width apart, your back straight, pump your chest out, and your head up.
- Squat down and up all the while keeping your elbows pointed down.
More Guides: How to bulk up fast, newbies!
How to Progress From Beginner to Pro Level
There are many kettlebell workouts you can do to improve your leg power, strength, and size.
To move from beginner to pro-level, you should first master the form of doing the exercises correctly.
Once you master the form, you should progressively increase the size of the weights you are using.
Make sure you move gradually and not too fast.
This will prevent injuries and ensure your muscles develop steadily and correctly.
Kettlebell Leg Workouts Vs Kettlebell Core Workouts
A kettlebell leg workout will primarily improve your back, hips, core, glutes, and hamstrings, while a kettlebell core workout will primarily improve your core.
Most kettlebell leg workouts also improve the core but not many core exercises improve leg muscles.
Who should do Kettlebell Leg Workouts?
Basically, anyone who wants to improve the cardiovascular health and the strength, the power, and the endurance of their legs will find kettlebell leg workouts to be beneficial.
However, you should first contact your doctor before doing kettlebell leg workouts if you are not in good health. This is because they are a particularly demanding exercise.