Best Advanced Legs Workouts With Kettlebells

The Kettlebell Sumo Squat is a type of squat that works your hamstrings, glutes, and quads. By placing your feet wider apart, you also engage your inner thighs and make the squat easier for those with mobility challenges.

How to do it

1. Stand with your feet wide and toes pointed slightly outward.
2. Hold the kettlebell handle with both hands in front of your hips.
3. Lower your body by bending your knees, keeping your back straight and chest up.
4. Return to standing by straightening your legs and lifting the kettlebell back to the starting position.

The Kettlebell Swing is a powerful exercise that strengthens your hamstrings and glutes. It helps improve your overall power and enhances performance in various sports and activities.

How to do it

1. Stand with your feet wider than shoulder-width apart, angled slightly out, over the kettlebell.
2. Keep your core tight and your back straight.
3. Bend at the hips and grasp the kettlebell with both hands, lifting it to knee height.
4. Swing the kettlebell back and then thrust your hips forward to swing it up to shoulder height.
5. Let the kettlebell swing back down, using its momentum to continue for the desired repetitions.

The Kettlebell Lunge with Rotation is an advanced lunge that targets your quadriceps while also engaging your core. This exercise makes lunges more challenging and improves stability and strength.

How to do it

1. Stand with your feet hip-width apart and hold a kettlebell at your chest.
2. Step forward with your right foot and lower into a lunge until your left knee almost touches the ground.
3. Rotate your shoulders to the left while keeping the kettlebell at your chest.
4. Push back to a standing position and repeat on the other side.

The Kettlebell Single Arm Overhead Lunge is a harder version of the traditional lunge. It strengthens your thighs while also engaging your core due to the weight overhead, making it a great exercise for added difficulty.

How to do it

1. Stand tall with feet hip-width apart, holding a kettlebell in your right hand above your shoulder.
2. Step forward with your right foot and lower into a lunge until your left knee nearly touches the ground.
3. Push back to the starting position and repeat on the other side.

The Dual Kettlebell Front Squat is a beginner-friendly version of the traditional Front Squat, mainly working your thigh muscles (quadriceps). Using kettlebells makes it easier for those with upper body limitations, helping you build strength for a standard Front Squat.

How to do it

1. Stand with your feet shoulder-width apart or a bit wider.
2. Hold a kettlebell in each hand with your forearms resting on the weights, keeping them at chest height.
3. Point your elbows outward, palms facing the floor.
4. Bend at your hips and squat down, keeping your knees behind your toes and your back straight.
5. Pause briefly at the bottom of the squat.
6. Push through your heels to stand back up, engaging your glutes and thighs.
7. Keep your core tight, shoulders back, and maintain good posture throughout.

The Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.

How to do it

1. Hold a kettlebell in one hand.
2. Stand with feet shoulder-width apart.
3. Keep your back straight.
4. Hinge at your hips and lower the kettlebell towards the ground, stopping just above the floor.
5. Avoid twisting your body as you reach down.
6. Engage your glutes and hamstrings to drive your hips forward and stand up straight.
7. Switch to the other arm and repeat.

The Kettlebell Swing American is a powerful exercise that targets your glutes while improving overall strength and coordination. By swinging the kettlebell overhead, it enhances your ability to perform more advanced movements. This exercise is excellent for building explosive power and engaging multiple muscle groups.

How to do it

1. Stand behind the kettlebell with feet shoulder-width apart.
2. Hinge at your hips, bending slightly at the knees to grab the kettlebell handle with both hands, palms facing you.
3. Pull your shoulders back so your arms are straight with a slight bend at the elbows.
4. Swing the kettlebell between your legs to start.
5. Drive your hips forward explosively to swing the kettlebell up to about head height.
6. Keep your shoulders back as the kettlebell rises overhead.
7. Let your head and chest move forward slightly as the kettlebell goes overhead.
8. Control the descent, swinging it back between your legs while hinging at the hips.
9. Maintain a straight back and engaged core throughout the swing.
10. Feel the exercise in your glutes and hamstrings, not in your shoulders.

The Alternating Single Arm Kettlebell Swing is a dynamic exercise that works your hamstrings and glutes while building core strength. It involves swinging a kettlebell with one arm at a time, adding instability and requiring balance.

How to do it

1. Stand with feet wider than shoulder-width and grip the kettlebell with both hands.
2. Lower the kettlebell between your legs by bending your knees and pushing your hips back. Keep your back straight.
3. Swing the kettlebell to shoulder height by straightening your knees and thrusting your hips forward.
4. Release one hand at the top of the swing; your torso should rotate slightly, but keep your hips facing forward.
5. Continue the swing, alternating hands with each repetition.

The Kettlebell Front Squat is a beginner-friendly exercise that uses one kettlebell to work your quadriceps. This variation is easier on the upper body and helps improve your squat form.

How to do it

1. Stand with your feet shoulder-width apart and slightly turned out.
2. Hold a kettlebell at shoulder height with both hands, keeping your palms facing in and your elbows close to your body.
3. Keep your weight balanced on your feet.
4. Lower your body by pushing your hips back while bending your knees, making sure your knees track outward.
5. Keep your core tight and your chest upright as you squat down, aiming to keep your back straight.
6. Rise back up by pushing through your heels and straightening your hips and knees.

The Single Leg Kettlebell Deadlift is a one-legged variation of the traditional deadlift that helps improve stability and balance. It's effective for strengthening your muscles and correcting imbalances between your sides.

How to do it

1. Stand with your feet together and hold the kettlebell in your left hand.
2. Engage your core to keep your back straight.
3. Hinge at your hips, raising your left leg behind you while keeping a slight bend in your right knee.
4. Lower your torso until you feel your back starting to arch, then return to standing by extending your hips and bringing your left leg down.
5. Switch sides and repeat with your right hand.

The Kettlebell Pistol Squat is a challenging exercise that works your thigh muscles while using a kettlebell for added resistance and balance. It requires you to balance on one leg while lowering your body, helping to improve strength and stability.

How to do it

1. Hold the kettlebell with both hands in front of you, arms straight.
2. Lift your right leg slightly off the ground.
3. Engage your core and bend your right knee, lowering your body while keeping your balance.
4. Lower yourself until you can't keep a straight back, then push back up to standing.
5. Switch legs and repeat the exercise.

The Single Arm Kettlebell Swing is a core-strengthening exercise using one hand. It helps improve stability and balance by making you engage your core more than the regular swing.

How to do it

1. Stand with your feet slightly wider than shoulder-width.
2. Hold the kettlebell in one hand with an overhand grip.
3. Push your hips back and lean forward to swing the kettlebell between your legs.
4. Quickly thrust your hips forward to swing the kettlebell up to shoulder height.
5. Keep your torso facing forward and rotate slightly as you swing down.
6. Switch hands and repeat the exercise.

The Single Arm Overhead Kettlebell Squat is a variation of the Overhead Squat that primarily works your thigh muscles (quadriceps). It involves holding a kettlebell in one hand overhead, helping to engage your core for stability while you squat.

How to do it

1. Hold a kettlebell in your left hand at shoulder height, then lift it overhead with your palm facing forward.
2. Stand with your weight evenly on your feet, and push your hips back as you begin to squat down.
3. Ensure your knees move outward and slightly forward while keeping your back straight and core tight.
4. Squat down until your thighs are low enough to keep your spine straight, then push back up to stand and repeat with your right arm.

The Balance Trainer Goblet Squat works your legs and core while challenging your balance. Using a balance trainer, like a BOSU ball, this squat helps build strength and stability in your legs and core muscles.

How to do it

1. Stand on the dome of the Balance Trainer with feet shoulder-width apart.
2. Hold a kettlebell with both hands at chest level.
3. Lower your body into a squat by bending your hips and knees.
4. Pause briefly at the bottom, then push back up to standing.
5. Keep your chest lifted and core tight during the exercise.

The Kettlebell Good Morning is an exercise that strengthens your hamstrings, glutes, and lower back. It helps improve your hip movement and keeps your spine stable.

How to do it

1. Stand up straight with your feet hip-width apart, holding a kettlebell behind your neck.
2. Bend forward at your hips, lowering your torso while keeping your back straight.
3. Return to standing and repeat for the desired number of repetitions.