Kettlebell Leg Workout – 7 Solid Exercises!

As the festive season becomes a slightly blurred and distant memory, we look forward with blood shot eyes here at Sport CBDs to the new year, new you, new me…who are we to kid?

One thing I would say is that you must only look forward and try to make yourself a better person on the inside and outside every day. With this in mind and the fact were all so done with the previous year, it was with great excitement and wonder that we should kick off this year with a leg burning, cheek puffing kettlebell leg workout for you all to attempt to follow along with.

Burn Baby Burn!

We haven’t gone too over the top here, what we have done is a workout that is accessible to all levels of fitness. For those who are not familiar with kettlebells, you could actually do this workout without a kettlebell or dumbbell. Simply using your own body weight will be enough for quite a few people.

Let’s be honest here, we don’t want anyone falling at the first hurdle when it comes to donning that spandex at the first time of asking when working up a sweat…so please take your time when following along here.

The workout has seven exercises that work all the major muscles in the legs, along with the glutes and lower back too. We will do the exercises for 45 seconds and then rest for 15 seconds while we prepare for the next leg burning routine to begin.

Let’s Get Physical

the workout takes around 15 minutes to complete if you do both rounds that are on the video. However, remember that it’s not a contest, it’s the first week of the new year, so Let’s work at our own pace at whatever your level is and if anything, Let’s just enjoy the workout here (well as much as you can on leg day).

I use a 8kg kettlebell in the workout, this is to enable me to complete the workout with the correct form and posture, had I used my regular kettlebell for this, I would surely not been able to make it through here myself…not a great advert for the brand and myself (I’m only human after all).

You can simply click on the image below to follow along with in real time the kettlebell leg workout in it’s entirety, alternatively you can follow the instructions below.

Please make sure you have sufficiently warmed up before you attempt this workout, also make sure there is adequate room for you to move freely without anything obstructing your workout.

I hope you enjoy these kettlebell leg exercises!

Exercise 1 – Goblet Squat

Muscles worked – quads, glutes, hamstrings and calves.

Stand with your legs slightly wider than shoulder width apart with your feet pointing out slightly, hold the kettlebell by the horns and against your chest with your elbows bent. Lower your body to the ground by bending your knees and keeping the kettlebell (KB) in the same position against your chest while keeping your back straight. Once you are at your lowest point, push up with your legs while keeping your back straight till you reach the starting point, repeat the exercise.

Exercise 2 – Good Morning

Muscles worked – hamstrings, lower back, glutes and abs.

Remain in the same position as the previous exercise then keeping your legs in a static position, lower your upper torso forward until it is parallel to the ground and you have reached your maximum extension with the movement, remember to look forward as you lower yourself. Hold for a second and then return to the starting position by lifting your torso back to a parallel position with the KB still held at your chest. Repeat exercise.

Exercise 3 – Lunge Rotation

Muscles worked – quads, glutes and entire core.

Stand with your feet shoulder width apart and feet parallel, with the KB at your chest held by the horns. Step back with the left foot and place your knee softly on the mat, with a perfect 90 degree angle on both legs, then rotate your upper torso towards the leading leg and hold when at your maximum rotation or your chest is parallel to the leading leg. Rotate back to facing forward and then stand back up by pushing with the front leg and bring your back leg back level. Repeat exercise.

Exercise 4 – Jump Squats

Muscles worked – quads, glutes, hamstrings and calves.

Stand with your legs slightly wider than shoulder width apart with your feet pointing out slightly, hold the kettlebell by the horns and against your chest with your elbows bent. Lower your body to the ground by bending your knees and keeping the kettlebell (KB) in the same position against your chest while keeping your back straight. Once you are at your lowest point, push up with your legs while keeping your back straight till you reach the starting point, then push off the ground so that you perform a small jump, once landed repeat the exercise.

Exercise 5 – Calf Raises

Muscles worked – calves and quads.

Stand with your legs shoulder width apart, have your feet parallel and have the KB held with both hands by the horns against your chest, with elbows bent. Lift up on to your toes keeping your legs straight till your on the balls of your feet. Hold for a second and then lower back down to the ground. Repeat the exercise.

Exercise 6 – Side Step Squat With Back Lunge

Muscles worked – glutes, quads, hip abductors, hamstrings and calves.

Stand with your feet shoulder width apart with feet parallel, with KB held by horns against chest with elbows bent, then step out to the side with your right foot keeping both feet firmly planted on the floor while you squat to the right, make sure you’re trailing leg is straight, keep KB held to your chest, then lift up from the squat and plant your foot back to the starting position, then take your left foot and step back into a lunge, having both your legs at 90 degree angle (take care when lowering knee to floor), then push back off up with leading foot back to starting position. Repeat exercise, then switch legs after 45 seconds.

Exercise 7 – Deadlift

Muscles worked – quads, glutes, hamstrings and calves.

Stand with your legs slightly wider than shoulder width apart with your feet pointing out slightly, hold the kettlebell by the handle with arms straight, lower your upper torso forward until it is parallel to the ground and you have reached your maximum extension with the movement, remember to keep head straight as you follow the movement as you lower yourself. Hold for a second and then return to the starting position by lifting your torso back to a parallel position with the KB still held between your legs. Repeat exercise.

Finishing Strong!

If you have tried this kettlebell leg workout and found it useful, then please comment below and let me know your thoughts as I would love to hear them. If you wanted to get your hands on a new kettlebell or have never had one, then click here to get yours now.

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