The Kettlebell is unprecedented when it comes to increasing strength, improving conditioning, and building mental and physical strength. Add this ultimate kettlebell leg workout to your workout routine for great results.
For over 300 years, Russia’s strongest and wildest athletes have used the Kettlebell as a metal to test their courage.
In this article, we’re going to cover the moves that will give you great results in as little time as possible, as well as details on how to adjust and fine tune this workout based on kettlebell weights and the setup you have. You have.
This kettlebell leg workout will give you everything you need to build strength, increase endurance, and improve durability, giving you the lower body you need to take on whatever life throws at you.
i would use this workout once a week as part of your strength training. Increase the weight or reps over a 4 week period making sure to maintain shape and tempo as needed.
After 4 weeks, relax and allow yourself a lighter week before starting over.
The Ultimate Kettlebell Leg Workout
Duel Kettlebell Squat
Every good leg day should start with the king of all lower body exercises: the Squat.
This Duel Front Racked Kettlebell variation comes with a lot of benefits, but the one that stands out, for me, is the aspect of joint and core stability which is essential to stand the test of time.
Depending on the weight of the Kettlebells you have available, you can add a tempo to increase the stimulus here.
A 32X1 tempo works well with the Squat, this means you will descend for 3 seconds, spend 2 seconds sitting at the bottom of the squat (make sure to maintain the tension) X which means you will accelerate out of the squat as fast as possible and spend 1 second up to reset and snooze
Bulgarian One-Arm Split Squats KB
- 3 sets of 6 reps with 6 eccentric sec (each leg)
I like to follow the bilateral squat with a unilateral movement to balance the weaknesses of each leg individually. When we talk about the ultimate kettlebell leg workout, it is impossible not to include the Bulgarian Split Squat.
Perhaps the most trodden of all lower body movements, but the one that brings too much goodness to let it go.
I like to use a single Kettlebell for this move because it makes the move a bit simpler, allowing us to fully focus on extracting as much as we can from those 6 second eccentrics.
You aim to go as heavy as possible while maintaining good form and a strict 6 second eccentric. This means that you will take 6 seconds during the lowering phase of the movement, once you hit the bottom of the Bulgarian Split Squat at the 6 second mark you will speed up until you are standing.
Read more: The 20 most important kettlebell exercises
Kettlebell Leg Workout Superset
- A1) KB RDL with thoracic load 8-12 repetitions
- A2) KB Russian Swings 12-15 reps (or Dual Kettlebell Swing)
* 3 rounds
Let’s move on to the Posterior, the body’s powerhouse!
We use the chest loaded RDL as the primary hinge pattern, focusing on hip receding and hamstring lengthening, the more hamstring activation we can get here the better.
Once you finish your reps you will move on to KB Russian Swing, I want you to go as heavy as you can get here – really use those glutes and hamstrings to move the bell. If you can’t get enough weight using just one KB, you can turn it into a Dual Kettlebell swing.
Your hamstrings and glutes play a huge role in squats and split squats, but they also need a little more love and care. This superset is one of my favorites, the Chest Load RDLs allow us to get a good stretch on those hamstrings and turn them on and on before turning them on with the Russian swing!
I am a huge fan of Swinging Heavy. However, I am well aware that this is not always possible due to the limited weight of the Kettlebells, which is why I have included the Dual Kettlebell Swing. This variation adds another dimension when handling 2 separate weights at once – the basic activation goes through the roof!
AMRAP leg training with kettlebell
AMRAP in 8 minutes:
- 8 low-grip Cossack squats with kettlebells
- 8 sumo kettlebell deadlift high pull-ups
- Sitting at the wall for 30 seconds
- 20m kettlebell cup holder
We switch to AMRAP and a chance to breathe hard and build up some volume. The trick allows us to tick multiple boxes in a short period of time, which gives even more bang for your buck during this training.
You will complete as many laps as possible in 8 minutes. Emphasis should be placed on continuous movement for the full 8 minutes, as this is not a HIIT workout.
The Cossack Squat works as a great accessory movement for the Squat and Lunge because it helps improve mobility in the hips and ankles, which helps in getting deeper and stronger Squats and Lunges.
Kettlebel Goblet Jump Squats AMRAP
2 rounds of as many repetitions as possible of:
- Kettlebell Cup Jump Squats
Choose a weight that allows for more than 20 reps on the first set.
Finish the workout with this set of 2 burn to empty the tank and leave your legs fuller than a mosquito in a blood bank.
The goal here is to get as many reps as possible. It’s not about jumping through the ceiling, but rather leaving the floor just enough to achieve full extension through the hips, knees, and ankles. You will feel the burn.
This is your ultimate Kettlebell leg workout.
About Luke Downing
“NASM Certified Personal Trainer Minimal Kit Specialist, Luca and Roma Ray’s Dad. As a father and business owner, I’m well aware that not everyone has hours every day to spend in the gym. I believe you can do a lot without a lot, which is why I am such a lover of the Unique Kettlebell Workout. I like to keep things as functional as possible, which means I don’t waste time with unnecessary movements. Everything I do with my athletes has a purpose and an impact on sport, activities and everyday life.