Strengthen your legs with these kettlebell workouts
Get ready to strengthen your legs and build those glutes with kettlebell workouts. Whether you aim to increase lower body strength, sculpt your legs, or shed fat to achieve a lean physique, these kettlebell exercises will guide you toward your fitness and health goals. Here are five of the best exercises that target your hamstrings, quads, and glutes.
Turkish get-up
Start by lying on your back, gripping the kettlebell in your right hand. Roll onto your left side while keeping the kettlebell raised. Prop yourself up onto your left elbow using your left hand. Push up, raising your torso off the ground. Extend your left leg and rise to a kneeling position. Stand up, maintaining control of the kettlebell. Repeat on the other side.
One-legged deadlift
Begin by holding the kettlebell on either side. Stand on one leg, matching the kettlebell-holding hand's side. Bend your knee and hip slightly, mimicking a stiff-legged deadlift. Simultaneously, extend the opposite leg behind for better balance. Lower the kettlebell until it's parallel to the ground, then return to an upright position. Practice these movements for effective execution.
Sumo squats
Stand with your feet spread far apart, toes angled outward by 45 degrees. Grasp the kettlebell with both hands near your body's center. Bend at your hips and knees, descending into a squat. Lift the kettlebell toward your chin while squatting. Engage your core, prevent knees from extending beyond toes, and push through heels to rise up in a controlled manner.
Bulgarian split squat
Stand in front of a bench, facing away from it, and hold the kettlebell. Lift your right foot and place it on the bench behind you for balance. Bend your left knee, lowering into a squat while leaning slightly forward. Lower until your front leg is parallel or lower. Press through your front foot to stand, contracting your glutes.
Kettlebell windmill
Stand with feet shoulder-width apart, angling them 35 degrees toward the bend. Lift the kettlebell overhead with your hand that's opposite the side of the toe you are bending towards. Keep the other arm hanging by your side. Focus on weight, hinge at hips, and reach down to touch your foot. Engage your glutes, maintain a straight back, and return to starting position.
