Best Hamstrings Workouts With Kettlebells For Women

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 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 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 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 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.

The Kettlebell Power Clean is a dynamic exercise that engages multiple muscle groups while improving core stability. Holding the kettlebell in one hand makes the movement more challenging and helps strengthen your upper body.

How to do it

1. Stand with your feet slightly wider than shoulder-width over the kettlebell.
2. Keep your core tight and back straight throughout the exercise.
3. Hinge at your hips to grab the kettlebell with an overhand grip.
4. Swing the kettlebell behind you, then explosively lift it to chest height by snapping your hips forward.
5. Rotate your palm in and bring your elbow to your side to catch the kettlebell in the racked position.
6. Lower the kettlebell back to the ground.

The Kettlebell Hang Clean is a powerful exercise that works the muscles in your back and legs. It helps you build strength and stability by requiring you to control the kettlebell with one hand while keeping your body straight.

How to do it

1. Stand with feet wider than shoulder-width and hold a kettlebell in one hand, palm facing you.
2. Hinge at your hips to lower the kettlebell between your legs in a hang clean position.
3. Engage your core and keep your back straight.
4. Drive your hips forward while engaging your legs to stand up explosively.
5. Pull the kettlebell up to shoulder height by engaging your shoulder and back.
6. Catch the kettlebell on your forearm at shoulder level with your elbow slightly out.