Kettlebell Sets are some of the most versatile gym equipment you can have - they are compact, convenient, and can be used to train your entire body.
When used properly, kettlebells can provide an intense workout that rivals barbells and dumbbells - with the added bonus of unlocking new exercises that can only be done using a kettlebell.
Below we've put together an exercise routine for building up your legs effectively, using nothing but a kettlebell and exercise step. This workout is designed to target each muscle group of the lower body and can be repeated 3 times a week.
Kettlebell Swings
Muscles Targeted - Hamstrings, glutes, and spinal erectors.
Sets/Reps - 4 sets of 20 reps.
• Remember to use your hips to drive the kettlebell forwards, not your arms.
• The swinging motion should be controlled and precise, don't allow the kettlebell to flail around loosely.
• While the kettlebell swing is primarily a lower body exercise, you may find your grip starts to fail. If that's the case, you can use wrist straps to help hold the kettlebell. You can also incorporate kettlebell wrist curls into your workout routine to develop your grip strength.
Kettlebell Bulgarian Split Squats
Muscles Targeted - Quads.
Sets/Reps - 3 sets of 10 reps.
• Ensure your back leg isn't raised too high or too low, ensuring you maintain a stable position, and can generate maximum force with your front leg.
Kettlebell Calf Raises
Muscles Targeted - Calves.
Sets/Reps - 3 sets of 15-20 reps.
• Use an exercise step, or even the bottom step of your staircase, to get a better stretch.
• You can perform this holding the Adjustable Kettlebell at your chest in the goblet position or hold it by your side.
• Ensure you go as deep as possible at the bottom of the movement for maximum effectiveness but stop before you would injure yourself. It may take some time before you build up the ankle mobility to get a deeper range of motion.
Kettlebell Romanian Deadlifts
Muscles Targeted - Hamstrings and glutes.
Sets/Reps - 3 sets of 15 reps.
• Keep your core tight and your arms straight as you lower the kettlebell down.
• Remember not to swing the weight between your legs, like you would for an 8kg Kettlebell swing.
There you have it - a simple, convenient workout you can perform at home using nothing more than a single kettlebell.
Try adding it into your routine or check out our Free Kettlebell Exercise Guides to create your own workout plan!
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Tags: Equipment > Kettlebells ; Exercise Type > Strength ; Misc. > Workouts
