Kettlebells are an incredibly adaptable piece of equipment — you can utilize them to fortify almost every part of your physique as well as elevate your heart rate (with kettlebell swings, for instance). And the greatest part? You only require one or two bells for a complete workout; no need to invest in a massive rack of dumbbells or hoard all the free weights at the gym.
If you’re seeking to perform a leg day workout with a kettlebell, look no further: This uncomplicated kettlebell leg workout was devised by Kehinde Anjorin, an NCSF-certified practical strength coach and author of the Power in Movement program.
“These moves were specially selected for the intention of acquiring single-leg stability, strength, and stamina. It’s a splendid method to focus on the major five components: single-leg stability, time under tension, glute strength, hamstring strength, and coordination,” affirms Anjorin. All of which are significant for stabilizing and reinforcing your lower body to avert injury and sustain smooth mobility throughout life.
One thing you’ll notice in this kettlebell leg workout that you may not have performed before: exercises utilizing the kickstand position. The kickstand position involves staggering your feet so that one foot is approximately 6–12 inches in front of the other. It enables you to work on developing strength and stability in each leg individually, challenges your core, and can serve as an excellent stepping stone to exercises that demand even more balance. (See: What Is Unilateral Training and Why Is It Important?)
“Many times, people immediately attempt a single-leg deadlift and encounter technique problems or experience lower back discomfort,” remarks Anjorin. “Single-leg training is highly demanding, and I believe commencing with a kickstand helps promote greater pelvic control and build strength while maintaining proper form,” she adds.
Are you prepared to give it a shot? Seize a kettlebell of moderate weight. “I always recommend commencing with a weight that allows you to complete 12 to 15 repetitions without compromising form; the weight should be challenging but not too lightweight. Often, individuals are apprehensive about using heavy weights, but the term heavy is relative. You want to push yourself while still upholding proper technique,” elucidates Anjorin. So, embark on this kettlebell leg workout — you’re bound to feel the effects tomorrow.
5-Move Kettlebell Leg Workout
How it operates: Execute each exercise for 5 sets of 12 repetitions each, with a 30-second rest period between each exercise. Rest for 1 minute after each set.
You will require: One kettlebell of moderate weight
Unbalanced Kettlebell Kickstand Clean
A. Stand with the right foot approximately 12 inches behind the left foot (stabilized on the ball of the foot in a kickstand position). Place a kettlebell on the ground to the right of the left foot, with the handle parallel to the left foot.
B. Inhale, then bend the knees and hinge at the hips to reach the extended right arm down and grab the kettlebell handle to initiate the movement.
C. Keeping the core activated and the back straight, exhale and pull the kettlebell off the ground, swinging the right elbow underneath and lifting the kettlebell up to the front rack position. Conclude by standing tall and facing the right side of the room.
D. Reverse the movement to return to the starting position. Complete a set and then switch sides; repeat on the other leg.
Kettlebell World Squat Isometric Hold
A. Stand with the feet slightly wider than hip-width apart, holding the kettlebell in the goblet position (gripping both hands around the bottom of the handle, holding the weight close to the chest with elbows tucked in tightly).
B. Inhale to engage the core, then bend the hips and knees to lower into a squat, pausing when the thighs are parallel to the ground or as low as is comfortable.
C. Maintaining a flat back and a firm core (without holding the breath), maintain this position for 30 seconds.
Kettlebell Deadlift
A. Stand with the feet hip-width apart and a kettlebell between the feet, with the handle facing horizontally. Hinge forward at the hips with the knees slightly bent to grab the handle with both hands. Keep the back elongated and the core engaged.
B. Keeping the back flat, exhale and push through the mid-foot and contract the glutes to stand, lifting the kettlebell to hip height.
C. Inhale, then return to the starting position, keeping the back flat and the core engaged.
Kettlebell Reverse Lunge with Asymmetrical Load
A. Stand with feet united, grasping a kettlebell in right hand at the side.
B. Take a substantial step backwards with the right foot to descend into a lunge, flexing both knees to angles of 90 degrees. Permit the torso to slightly hinge forward, while ensuring the core remains engaged, so that the kettlebell remains directly in front of the right thigh.
C. Propel off the right foot to return to the starting position. Complete a set and then alternate sides; repeat on the opposite leg.
Kettlebell Kickstand Deadlift with Imbalanced Load
A. Stand with feet united and hold a kettlebell in the right hand by the side. Move the right foot backward approximately 12 inches, finding balance on the ball of the foot in a kickstand position to initiate.
B. Inhale, then with both knees slightly bent, hinge at the hips to lower the kettlebell to a height midway between the shins. Pause when there is a slight stretch in the back of the legs.
C. Exhale to reverse the motion and return to the starting position. Maintain engagement in the core and ensure the back remains flat throughout the entire exercise. Complete a set and then alternate sides; repeat on the opposite leg.
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