The beauty of kettlebell workouts is that they work most major muscle groups of the body even though you might be targeting just one. Most kettlebell exercises are full-body movements that will engage your core, legs, back, and arms. This is going to allow you to get the most out of your workouts and be more effective for fat loss. The workout below is a single kettlebell workout routine – meaning you only need one kettlebell to do this! You also do not need much space to do this workout routine so you can complete this in your living room, at the office, at the gym, or outside! You just need a properly sized kettlebell, some music for motivation, and water to hydrate.
At Home Leg Workout with Kettlebells
Kettlebell Squat
Target Muscles: Strengthens lower body with emphasis on the quads, hamstrings, and glutes
How to do it: You will start by standing up straight, holding a kettlebell with both hands in front of your chest. Make sure to keep your elbows close to your body.
You will start the squat by driving your heels into the ground and pushing your hips back until your thighs are parallel to the ground or below- and stand back up.
Do 3 sets with 12 reps.
Kettlebell Single Leg Deadlift
Target Muscles: Glutes, hamstrings, core, stability
How to do it: Begin by standing up straight while gripping the kettlebell handle with both hands. While the right foot is firmly planted on the ground, slowly lean forward and lift your left leg. The left leg through to your back should form a relatively straight line. Stop once your torso is parallel to the ground and slowly come back up.
Look forward and focus on something stationary to help with stability. Once you’ve completed the reps, switch legs.
Do 3 sets with 12 reps per leg.
Kettlebell Overhead Lunge
Target Muscles: Lower body, core, upper back, shoulders
How to do it: In the picture above, two kettlebells are being used. We are modifying it to use only one kettlebell. Being standing up straight while gripping the kettlebell handle with both hands. Raise the kettlebell above your head. Lunge foward with your left foot and bring your right knee down so that it almost touches the ground. The left knee should not go past your toes. Stand up and lunge forward with the right foot.
Do 3 sets with 12 reps per leg.
Kettlebell Squat and Press
Target Muscles: Lower body, core, shoulders
How to do it: You will start by standing up straight, holding a kettlebell with both hands in front of you. Squat by driving your heels into the ground and pushing your hips back until your thighs are parallel to the groud and let the kettlebell drop almost touching the floor. As you stand, bring the kettlebell up towards your chest with your elbows out. Finally, press the kettlebell about your head. This should be done in one controlled motion.
Do 3 sets with 12 reps.
Kettlebell Swing
Target Muscles: Glutes, legs, shoulders, back
How to do it: To perform the perfect swing, you need to stand up straight with your feet a little wider than your hips. Then, with both hands grab the kettlebell, keeping your palms face down and your arms in front of your body.
You should bend your knees slightly and drive your hips backwards while lowering your body- but it’s not a squat, so make sure you don’t lower your body too low.
Then, in one fluid motion, you should explosively drive your hips forward while swinging the kettlebell. Your core and glutes should remain engaged the whole time.
Keep in mind that this motion needs to come from your hips, not your arms as you return your body to a standing position. Then, lower the weight back between your legs.
Do 3 sets with 12 reps.
Kettlebell Lunge and Loop
Target Muscles: Lower body, arms, back, and core
How to do it: Begin by standing up straight, gripping the kettlebell in your right hand. Lunge forward with your left leg and bring your right knee down so that it almost touches the ground. The left knee should not go past your toes. Pass the kettlebell under your left leg and grab it with your left hand. Stand up again. Repeat alternating legs.
Do 3 sets with 12 reps per leg.
Remember to stay in control and focus on correct form. Quality over quantity!
