Kettlebell Leg Exercises
Never skip leg day again. Learn the best kettlebell-focused leg exercises in our kettlebell exercise guide and improve your workouts.
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American Kettlebell Swing
• Start with your feet shoulder width apart.
• Pull the Kettlebell back between your legs then drive your glutes forward, swinging the weight up.
• Allow the momentum to guide the kettlebell above your head.
TOP TIP: Use a lighter weight than a traditional kettlebell swing.
B Stance Squat
• Start with your feet hip width apart, then step one foot back a few inches and raise your heel.
• Hold a kettlebell at chest level.
• Squat until your front thigh is parallel with the floor.
GET GOOD FORM: Keep your chest up and your toes pointed out slightly.
Clean
• Start hinged, with the weight between your feet.
• Grab the handle, explode through your hips, and pull the Kettlebell up.
• At chest height, rotate your wrist to catch the kettlebell at your shoulder.
• Reverse the movement to lower the weight to the floor.
TOP TIP: Keep the kettlebell close to your body throughout.
Clean and Jerk
• Hold a kettlebell handle in an overhand grip, on the floor between your feet.
• Explosively extend your hips.
• When the weight reaches your chest, rotate your wrist to rack the kettlebell on your bicep.
• Keeping your torso upright, bend your knees and press the weight directly overhead.
GET GOOD FORM: Keep your shoulders pulled down during the overhead press.
Contralateral Split Squat
• Start in a split stance, holding a kettlebell in one hand, with your other leg in front.
• Squat until your back knee touches the ground.
• Drive back up to complete the rep.
WHY IT WORKS: This exercise can help target muscle imbalances.
Cossack Squat
• Stand wide, feet pointed out, and holding a kettlebell.
• Keep your right leg straight and bend your left knee as low as possible, keeping your left heel planted.
• At the bottom of the movement, point your right toes upwards.
VARIATION: Learn to do the movement before adding a kettlebell.
Cyclist Squat
• Stand with your heels on a squat ramp in a narrow squat stance.
• Hold a kettlebell in front of your chest.
• Squat down, then rise back up.
TOP TIP: If you don’t have a squat ramp you can use the edge of a weight plate.
Dual Kettlebell Squat Thruster
• Hold two kettlebells in a front rack position.
• Lower into a squat.
• Stand up, driving the kettlebells to the sky.
WHY IT WORKS: Kettlebells are a great low impact way to burn calories.
Front Rack March
• Stand tall, holding two kettlebells in a front rack position.
• Keeping your chest upright, march on the spot.
GET GOOD FORM: Bring your knees up as high as possible.
Front Rack Wall Sit
• Hold two kettlebells in a front rack position, just below your collarbone.
• Slide down a wall until your knees are at a 90 degree angle.
TOP TIP: Aim for a 20-60 seconds rep range.
Front Squat
• Hold a kettlebell in front of your chest.
• Lower yourself into a squat.
• Stand up to complete the rep.
GET GOOD FORM: Keep your abs tight and your spine neutral throughout the exercise.
Goblet Bulgarian Split Squat
• Hold a kettlebell in front of your chest, standing in front of a split squat stand.
• Place the top of your rear foot on the stand.
• Lower your rear knee to the ground, then rise up.
WHY IT WORKS: Adding a kettlebell to this traditional bodyweight exercise helps increase the strength gains.
Heel Elevated Goblet Squat
• Hold a kettlebell in the goblet position.
• Stand with your heels on a squat ramp, feet shoulder width apart.
• Squat down until your thighs are parallel with the floor, then push through your feet to rise up.
WHY IT WORKS: The elevated positioning directly strengthens your tibialis anterior.
Goblet Squat
• Hold the body of a kettlebell against your chest.
• Stand with your feet slightly more than shoulder width apart and toes pointed slightly out.
• Lower into a squat.
• Drive through your heels to return to the start position.
GET GOOD FORM: Keep your arms tucked in to get the most from this exercise.
Goblet Wall Squat
• Stand with your back against a wall, holding a kettlebell against your chest.
• Step your feet forward until your legs are at 90-degree angles.
• Hold the position for as long as possible.
WHY IT WORKS: Adding a wall sit element to your goblet squat makes your legs work more intensely.
Good Morning
• Hold a kettlebell behind your head, knees slightly bent.
• Hinge at your hips and lean forwards, keeping the kettlebell steady.
WHY IT WORKS: This exercise improves the mobility of your thoracic spine and hamstrings.
Half Kneeling Windmill
• Start by kneeling on one leg with the kettlebell held overhead.
• Reach to the floor with your free hand.
• Place your free elbow on the floor.
• Reverse the movement to return to the start position.
VARIATION: Before you try this advanced windmill variation, you should master the basic version.
Lateral Step Up
• Hold a kettlebell in your left hand, by your side. Stand with a plyo box on the outside of your right foot.
• Step onto the box with your right foot and push through to propel your left foot into the air.
• Lower back down and repeat.
WHY IT WORKS: This is a great exercise the improves your hip stabilisers.
Offset Reverse Lunge
• Hold a kettlebell in your right hand.
• Step your right foot backwards, into a reverse lunge.
• Lower your right knee until it almost touches the ground, then push through your left foot to rise back up.
VARIATION: You can also do this exercise with the kettlebell in a front rack position.
Quarter Squat
• Stand in a squat position with your feet hip width apart, holding a Kettlebell in both hands.
• Begin to squat, stopping 25% of the way through the movement.
• Stand back up to complete one rep.
WHY IT WORKS: Quarter squats help you build explosive strength and power.
Release Swing
• Perform a Russian kettlebell swing with both hands.
• At the top of the movement, release the kettlebell.
• Quickly catch it, and continue the downward swing.
TOP TIP: This is an advanced exercise, so you should use a lightweight kettlebell until you have good form.
Romanian Deadlift
• Hold a kettlebell in both hands.
• Hinge forward, lowering the kettlebell until you feel a stretch in your hamstrings.
VARIATION: This is a great RDL variation if you don’t have access to a bar and plates.
Seated Single Leg Knee Extension
• Sit on a weight bench, knees bent and a kettlebell handle on one foot.
• Holding onto a bench, extend your knee to raise the kettlebell.
• Slowly lower the weight back down.
TOP TIP: Perform this exercise with a lightweight kettlebell.
Side Lunge
• Hold onto a kettlebell handle with both hands, feet shoulder width apart.
• Step to the side, until one leg is straight.
• Pause, and return to the starting position. Alternate legs.
WHY IT WORKS: Lateral lunges target your adductors without needing a machine.
Single Arm Step Up
• Hold a kettlebell in your right hand, by your outer leg.
• Step onto an exercise step, leading with your left leg.
• Return to the ground, then go again.
TOP TIP: Holding your free arm out to the side can help you keep your balance.
Single Leg Back Extension
• Lie face down on a GHD bench or hyperextension bench, holding a kettlebell in both hands.
• Anchor one leg underneath the rollers.
• Flex at the hips to lower your chest towards the floor.
GET GOOD FORM: Ensure your working leg doesn’t touch or rest on the top of the roller.
Single Leg Romanian Deadlift
• Stand with your legs slightly apart and hold a kettlebell in your left hand.
• Reach your left leg back, and lower the weight down towards your ankle.
• Bring your leg in and the kettlebell up.
TOP TIP: Complete all the reps on one side before switching to the other side.
Single Leg Squat To Box
• Face away from a plyo box, holding a kettlebell body in both hands.
• Lift one leg and slowly sit onto the box.
• Stand back up.
VARIATION: If the box is against your heel, you will target your hips. If it is further away, you will target your knees.
Snatch
• Stand with your feet shoulder width apart.
• Hinge at the hips and explode, pulling the kettlebell up.
• Bend your elbow, guiding the weight straight up.
• Shift your hand under and lock your elbow.
TOP TIP: Focus on making the movement fluid.
Spanish Squat
• Wrap a Resistance Band around a power rack.
• Stand one leg in each of the loops, with the band just behind the knees.
• Hold a kettlebell and slowly squat.
WHY IT WORKS: The resistance band acts as a counterweight.
Squat Swing
• Stand with your feet hip width apart.
• Lower into a squat position.
• Explode upwards, swinging the kettlebell in front of you.
• Lower into a squat while the weight swings down.
WHY IT WORKS: This targets your quads by combining two exercises.
Staggered Stance Kettlebell Swing
• Stand with your feet hip width apart, one forward.
• Pull the weight back between your legs and swing upwards.
VARIATION: You can do a Russian or American kettlebell swing in this stance.
Sumo Deadlift
• Stand with your legs wide apart, feet pointing out.
• Hold a kettlebell with your arms long.
• Squat down, lowering the weight before lifting it back up.
GET GOOD FORM: Keep your chest upright and the kettlebell close to your body.
Thruster
• Hold a kettlebell in a rack position.
• Squat down and, on the return, thrust the kettlebell overhead.
• Return it to the rack position and squat straight away.
TARGET RANGE: Aim for 10 reps per arm.
Walking Kettlebell Swing
• Begin with your feet shoulder width apart.
• Start a kettlebell swing.
• At the top of the movement, walk two small steps.
• Complete the swing, before swinging again.
WHY IT WORKS: Walking means your core has to stabilise more intensly.
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