Kettlebell Hamstring Exercises

It’s no secret that kettlebells are a favorite training tool at Outdoor Muscle. That’s because they’re versatile, portable, and just plain fun. And who doesn’t want to have a little fun with their workouts?

The kettlebell is an excellent option whether you work out in the gym or the backyard. Kettlebells can be used for traditional strength training, power exercises, and ballistic movements. At the end of this article I include example training styles to achieve progressive overload in your workouts regardless of your training priority.

So, let’s look at how you can target your hamstrings with these ten kettlebell hamstring exercises.

Kettlebell Deadlift

The kettlebell deadlift is a great way for beginners to work their hamstrings. I say beginners because those with a strong deadlift will struggle to find a kettlebell heavy enough to achieve the needed load. The deadlift is perfect for dialing in form and building strength. Including kettlebell deadlifts will help you work your hamstrings, glutes, and core.

Muscles Worked: Hamstrings (biceps femoris), Glutes, Erector Spinae

How to Do the Kettlebell Deadlift

To perform the deadlift, place the kettlebell on the ground.

Place your feet shoulder-width apart. Your heels should line up with the back of the kettlebell. The kettlebell handle should be in line with both ankles.

Lower the body to the kettlebell by hinging the hips backward. Keep the spine aligned as you lower yourself.

Grip the handle with both hands. 

Imagine there is pressure accumulating beneath your heels and tension in your lats.

Stand up, keeping your spine and head neutral. Imagine the pressure through your heels and driving you upward.

Don’t pull with your hands. Your hands are hooks that allow your lower body to move the bell upward.

Pause at the top of the movement (standing position).  

Lower the weight by hinging at the hips and pushing the kettlebell back to the starting position. You should end up in the same place as you started. Align the handle with your ankles and the back of the bell in line with your heels.

Take your time with this exercise. Developing proper form and technique will better activate the lower body muscle groups.

Check out this video from Hardstyle Kettlebell for an excellent demonstration.

Common Mistakes

Rounding the Back: Remember to keep a flat back throughout the movement. If you find you are rounding your back, reduce the weight. 

Lowering the Kettlebell Too Far Forward: When you lower the kettlebell, ensure it returns to the starting position between your legs. This can be challenging for people who are used to a barbell lowered in front of the shins.

Head Position: One of the most common mistakes with resistance training is the tendency to lower the chin toward the chest. This happens often for exercises where the weight is below us, like the deadlift. We want to see what’s going on down there! Trust your form and keep your head neutral and your eyes fixed forward.

Kettlebell Romanian Deadlift (RDL)

The Romanian Deadlift is another outstanding exercise for targeting the hamstring muscles and the entire posterior chain. The movement is less complicated than the conventional deadlift. It also helps train the hip hinge movement for more complex exercises like the swing.

Muscles Worked: Hamstrings, Glutes, Erector Spinae

How to Do the Romanian Deadlift

Begin by holding a kettlebell by the handle with both hands. Place your feet shoulder-width apart.

Keeping your spine neutral, hinge your hips backward. Allow the kettlebell to move toward the ground. Keep your lats activated throughout the range of motion. You should be in control of the kettlebell. 

Keep the kettlebell close to your body as you hinge back. Continue hinging until you are right above parallel with the floor. Keep a flat back. 

Stand upright by bringing the hips forward. 

Whether using a kettlebell, barbell, or dumbbell, the RDL is one of the best hamstring exercises to include in your workout routine.

Common Mistakes

Not Going Low Enough: It’s common with the RDL to not lower the bell through the entire range of motion. This is because it feels like you’ve reached the end of the movement when the bottom of the bell passes below the kneecap. But remember, the handle is the equivalent of a barbell, so the handle needs to reach below the kneecap.

Single-Leg Romanian Deadlift

The single-leg deadlift is the unilateral variation of the RDL. It’s also a good way to enhance balance and develop stability.

Muscles Worked: Hamstrings, core muscles, erector spinae

How to Do the Kettlebell Single-Leg Deadlift

Start with your feet hip-width apart. Toes pointing forward. 

Hold a kettlebell in your left hand. Keep your right hand free. 

Hinge the hip backward, keeping your spine neutral and your eyes looking at the ground in front of you. Maintain a slight bend in the knee.

Continue hinging as your left leg comes off the ground until you are right above parallel with the ground. Keep your back flat throughout the movement.

Hinge your hips forward to return to the starting position. 

Repeat all reps on one side before switching to the other.

If you’re a beginner, a good progression is to begin with the conventional deadlift. Then, move to the RDL and then the single-leg deadlift. 

Common Mistakes

The Wobbles: If you are wobbling throughout the movement, you may need to decrease the weight. Ensure you are on a flat surface. Going barefoot for this exercise can also help with stabilization. If you are still wobbling, practice the movement without any weight.

Kettlebell Good Morning

The kettlebell good morning is another variation of the hip hinge. It’s an excellent way to target the hamstrings with minimal weight.

Hold the kettlebell at chest height. Hinge at the hips and lower your upper body while maintaining a straight back. Feel the stretch in your hamstrings as you return to the upright position.

Muscles Worked: Hamstrings, Glutes, Erector Spinae

How to Do the Kettlebell Good Morning

Option 1 Starting Position: Begin with your feet hip-width apart. Hold a kettlebell by the horns against your chest. 

Option 2 Starting Position: Begin with your feet hip-width apart. Hold a kettlebell by the horns behind your head, resting below your traps (upper back). 

Hinge your hips back. Maintain slight knee flexion as your torso comes forward. You should feel a tightness in your hamstrings. 

Continue to hinge until your upper body is just above parallel with the ground.

Stand upright by bringing your hips forward. 

Stand tall, keeping your core muscles and glutes engaged. 

Common Mistakes

Kettlebell Placement: Make sure to hold the kettlebell at chest level. Holding the kettlebell by the handle with extended arms makes the movement an RDL. If holding the kettlebell on your back, ensure it sits below the traps and not on the neck.

Kettlebell Swing

The kettlebell swing involves coordination the entire body with a focus on lower body muscle groups. 

Muscles Worked: Hamstrings, glutes, erector spinate, lats, deltoids, abs

How to Do the Kettlebell Swing

Place your feet shoulder-width apart in a squat position. Place the kettlebell on the floor about a foot and a half in front of you.

Chop your hips back. Keep your spine neutral. Engage your lats by dropping them down (packed).

Grip the kettlebell in a pronated grip (palms facing your body). Tip the bell toward you so it is no longer flat on the ground.

Hike the kettlebell back like you are hiking a football.

Drive upward using your hips (hinge). Keep your elbows at a slight bend. Once the kettlebell reaches chest level on the upswing, let it float before the downswing.

Hinge forward on the downswing. Allow the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.

The kettlebell swing is a great way to train your posterior chain muscles for explosive power. 

Common Mistakes

Starting Position: The kettlebell should be in a position where you can comfortably reach it. If it’s too far forward or too far backward, you won’t be able to generate enough power for an effective swing.

Squatting Instead of Hinging: Make sure not to squat on the downswing. As the kettlebell swings backward, you need to hinge your hips rapidly. The idea is to play chicken with the kettlebell. This means you wait as long as possible on the downswing before hinging. 

Too Much Arm Movement: Another common mistake is using the arms to swing the kettlebell upward. Remember, the swing is a result of momentum generated by the hips.

Single Leg Kettlebell Hip Thrust

The hip thrust is a fantastic exercise for developing strong hamstrings. 

Muscles Worked: Glutes, hamstrings, erector spinae, abs

How to Do the Single Leg Kettlebell Hip Thrust

Begin by sitting on the ground. Place your upper back against a bench. Place a kettlebell on your right hip and your right foot on the floor. Extend your left leg so it is off the ground.

Thrust your hip upward, forming a straight line from your chest to your knee.

Squeeze your glutes and hamstrings at the top of the movement. 

Lower yourself back to the starting position. Complete all reps on your right side before switching the kettlebell to your left hip. Then repeat on the other side.

The hip thrust can help isolate the glute and hamstring. It’s the perfect supplement to your other hip hinge movements.

Common Mistakes

Kettlebell Placement: Don’t place the kettlebell on the quad toward the kneecap or above the hip. The bottom of the kettlebell should rest on your hip crease (the spot where your hip and upper leg meet). This positioning will help target the hamstrings and glutes.

Foot Placement: The lead leg (the leg with the kettlebell) should form a 90-degree angle at the top of the hip thrust movement. Not too far forward or too close to the butt.

Single Leg Kettlebell Glute Bridge

The kettlebell glute bridge is a good alternative to the kettlebell hip thrust. All you need is a flat surface and a kettlebell.

Muscles Worked: Glutes, hamstrings, hip flexors

How to Do the Single Leg Kettlebell Glute Bridge

Lay flat on the floor with your knees bent. Place a kettlebell on your right hip.

Drive your hip upward using your right leg. Squeeze the glute and hamstrings at the top of the range of motion. Lower your hips back to the ground.

Perform all reps on one side before switching to the left leg.

The kettlebell glute bridge is one of my favorite leg exercises. It’s simple and effective, and you can do it anywhere.

Common Mistakes

Flexing the Neck: Your head should remain flat on the ground, not flexed forward. We tend to bend our necks to see what our hips are doing. Trust your body and keep your neck out of the movement.

Kettlebell Lateral Lunge

The lateral lunge (side lunge) is an easy way to emphasize the hamstrings.

Muscles Worked: Quads, hamstrings, glutes 

How to Do the Kettlebell Lateral Lunge

Start with your feet pointing forward, hip-width apart. Keep your back straight and your shoulders back. Hold a kettlebell by the horns at chest level.

Keep your eyes forward and your chin up. Maintain a proud chest (don’t bend forward throughout the movement).

Take a wide step with your right leg to your right side. Your toes should point slightly outward. Your left leg remains stationary with your left foot flat on the ground.

Squat down to parallel. 

Drive upward and, in one motion, bring your leg back to the starting position. Perform all reps on one side before switching to the other side.

Whether you do forward, reverse, or lateral lunges, you’re sure to feel it throughout your leg muscles.

Common Mistakes

Step Length: Don’t be afraid to step out wide for this exercise. If your steps are longer, reaching parallel depth will be easier.

Kettlebell Step-Ups

Kettlebell step-ups provide a unilateral hamstring and quad workout. You will need an elevated surface for this exercise, like a bench, box, or high curb.

Muscles Worked: Quads, hamstrings, glutes, calves

How to Do Kettlebell Step-Ups

Start with your feet hip-width apart, facing a box or bench.

Hold a kettlebell at your side in one or both hands. If using one kettlebell, hold it in the same side hand as the lead leg (the leg you will be stepping up with). You can also hold the kettlebell by the horns at chest level or in the front rack position.

Step up onto the box, pushing up through your heel and engaging your leg muscles as you reach the top of the box. Allow your trailing leg to step onto the top of the box so both feet are flat on the box surface. 

Step off first with your trailing leg, then your lead leg.

Step-ups are a fantastic exercise for hikers, rock climbers, and mountain bikers.

Common Mistakes

Pushing Off with the Trailing Leg: Assisting the lead leg by pushing off with the trailing leg is a common mistake. Make sure you focus on isolating one leg at a time. Reducing the weight or number of reps can also help with this mistake.

Kettlebell Goblet Squat

The goblet squat is more quad-dominant than some other exercises in this article. That said, your hamstrings are still very much involved in the movement.

Muscles Worked: Quads, hamstrings, glutes

How to Do Kettlebell Goblet Squats

Start in a shoulder-width stance with a slight bend in your knees.

Hold a kettlebell by the horns. You can also hold it by the bell. Keep your elbows tucked in and tension in your lats.

Keep the kettlebell at chest level as you squat down. Allow the weight to pull you deep into the squat. Keep your spine neutral throughout the range of motion. 

Explode upward through your heels to return to the starting position.

Common Mistakes

Leaning Forward: If you find yourself tipping forward when performing the goblet squat you might be using a bell that’s too heavy. Try using a lighter bell and focusing on sitting back as you squat.

Kettlebell Hamstring Exercises Overview

If you’re overwhelmed by having to do ten kettlebell hamstring exercises, rest assured that is not the case. You only need 2-3 of these movements for a great leg day.

One way to organize your workout is to select two hip hinge exercises and pair them with a squatting compound movement. 

From here, you need to figure out your sets and reps.

Here’s a quick guide to help you decide based on your specific goal.

For Strength: Use a heavier kettlebell for 1-6 reps for 3-6 sets.

For Muscular Endurance: Use a lighter kettlebell for 15-25 reps for 2-3 sets.

For Hypertrophy (Muscle Growth): Use a moderate-weight kettlebell for 6-12 reps for 3-6 sets.

Make sure to program your workout using progressive overload.

For example, if your goal is strength, you can start doing three sets of five reps with a given load. As that load becomes easier (aka you get stronger), you can increase the load, add reps, or increase the number of sets. So a four-week program might look something like this:

Week 1: KB Deadlifts – 65lbs 3×5

Week 2: KB Deadlifts – 65lbs 3×5

Week 3: KB Deadlifts – 70 lbs 3×5

Week 4: KB Deadlifts – 70 lbs 4×5

Keep in mind this is only an example. Sometimes, you can jump up in weight several times during a training block. Other times, you might only move up in weight once or not at all. That’s why it’s so important to track your progress. It’s easy to lose track of your lifts when they are one or more weeks apart.

Many strength and conditioning coaches use a de-load week on week four or five of a training block. This typically involves keeping the reps and sets the same but decreasing the intensity.

Using our above training block, an example might be something like this:

Week 5: KB Deadlifts – 60 lbs 4×5

Summary

• Pick a focus area (hypertrophy, strength, muscular endurance, power, etc.)
• Choose 2-3 exercises.
• Use progressive overload.
• Track your lifts over a training block (usually 4-6 weeks).
• Incorporate a deload week as needed.

Kettlebells are a fantastic training tool that provides you with many options. If you enjoyed this article, you may also like these:

Full Body 18 Minute Kettlebell Workout (+2 Bonus Workouts)

The Best Kettlebell Shoulder Workout Guide for Beginners

20 Best Muscle Building Kettlebell Exercises for Arms

Make sure to subscribe to the Outdoor Muscle Newsletter and YouTube Channel for the latest kettlebell content!