This Low-Kit Kettlebell Workout is The Perfect Leg Day Finisher
Whether you’re looking for a serious lower-body finisher or a quick-fire challenge, this single kettlebell leg workout has you covered.
Providing major bang for your buck, the session below will hit the legs from front to back with nothing more than four sets, two movements, and only one kettlebell. You’re still going to clock up 200 jean-splitting reps.
Why Kettlebells Are Good for Leg Workouts
Kettlebells are vastly underrated when it comes to leg workouts, with many gym goers flocking to machines instead of the free weights. However, when programmed correctly, your kettlebells could be the missing piece of kit in your lower body muscle building toolbox.
Easy to store at home, kettlebells lend themselves to a vast array of leg exercises you can throw in your training programme to hit every single muscle to fill out your jeans and boost performance.
When singing the benefits of kettlebells for leg workouts, it would be a disservice to not mention the king of lower body kettlebell exercises, the kettlebell swing. The swing will not only strengthen your posterior chain, but also improve athletic power. In a study published by the Journal of Strength and Conditioning Research, it was concluded that kettlebell swing training can improve explosive strength and cardiovascular fitness, making them an easy way to boost gains and performance in one move whilst adding some much needed variety to your programme.
Still need some more bang for your buck in your leg workouts? Include offset or unilateral training (single limb work) with your kettlebell. The offset weight will amp up your core training during your leg day kettlebell swings according to a study published by Strength Conditioning Research.
Still unsure that kettlebells are an overlooked piece of kit? Try throwing in a walking lunge kettlebell finisher to the end of your leg day and see how stairs feel after. You’ll soon be taking the humble kettlebell more seriously.
Best Kettlebell Leg Workout – Give It a Go
The reps start high, so we’re going to implement a chipper protocol, 'chipping' away at as many reps as possible, taking micro-breaks to keep your form on point before cracking on. Work back and forth between the two movements, finishing a full set of swings before moving into squats, then back again, until all reps are complete. (ie. 40 swings, 40 squats, 30 swings, 30 squats etc.)
Keep your swings explosive, your squats deep and your rest brief. Do this, and you're guaranteed a vicious leg workout that clocks in under ten minutes.
Kettlebell swing x 40, 30, 20, 10
With a kettlebell between your legs, hinge at your hips, swinging the weight backward, between your legs (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and quickly move straight into rep two.
Goblet Squats x 40, 30, 20, 10
After your final rep of swings, lift your bell up and secure it close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
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