Kettlebell Leg Exercises

If you are looking for some of the best kettlebell leg exercises, you’ve come to the right place.

Kettlebells don’t always get the attention they deserve regarding leg exercises, but they are an excellent tool for training the lower body. Kettlebells can do everything a dumbbell can and more.

There are plenty of ways to hit all the major muscle groups of the legs using a single kettlebell. There are even barbell movements like the front squat that many will find easier with a kettlebell. 

That’s what makes kettlebell training so great. It offers tons of variation in a compact package. And they’re portable! The kettlebell is the perfect companion if you want to take your strength training outside the gym.

What Leg Muscles Can You Work With a Kettlebell?

You can work all the major lower body muscle groups using kettlebells. Using a variety of exercises will allow you to hit your quads, hamstrings, glutes, and claves. 

I’ve broken this article into four main leg exercise categories for your kettlebell leg workout.

The categories below start with kettlebell squat variations. The squat is the king of the leg exercises. 

Squats are compound movements that target the entire lower body. They also help develop joint, tendon, and ligament strength. 

I then move to deadlift variations and hip hinge movements. These exercises target the hamstrings, glutes, and lower back.

Then, I include a few lunge variations for unilateral work.

Lastly, I cover a few additional kettlebell exercises and workout examples below to get you started with using these exercises. Depending on your fitness level, a moderate to heavy kettlebell is best for most exercises. If you are new to strength training, start with a lighter weight.

Squat Variations

The squat is an essential movement pattern to weight training for the lower body.

Kettlebell Goblet Squat

The kettlebell goblet squat is the perfect entry point for beginners. It’s a straight forward movement that doesn’t require a ton of prior weightlifting experience.

How to Do the Kettlebell Goblet Squat

• Start in a squat position with your feet shoulder-width apart.
• Hold a kettlebell by the horns at chest level. Keep your elbows tucked in and tension in your lats.
• Squat down to a comfortable depth. Do not round your back as you lower into the squat. Pause at the bottom of the movement.
• Explode upward through your heels to return to the starting position.

Kettlebell Front Squat

A front squat can be challenging using a barbell. If you experience wrist or shoulder pain with a barbell, a kettlebell might be a better option.

How to Do A Kettlebell Front Squat

• Start in a squat position. Place your feet shoulder-width apart with toes pointing slightly outward. Keep your back neutral and your knees bent. Clean the kettlebell or kettlebells (if using two) into the front rack position.

Single Kettlebell: Hold a kettlebell by the handle in the rack position. The kettlebell should rest in the cradle between your wrist, bicep, and shoulder. 

• Keep the tension in your lats and your wrist straight (don’t allow it to bend). Extend your other arm at a 45-degree angle from your rib cage. Perform a squat.

Double Kettlebell: The starting position is the same. You will hold a kettlebell in each hand in the rack position. 

• Keep your chest up, spine neutral, chin up, and eyes forward. Keep both kettlebells secure in the rack position. Squat down to a comfortable depth.

Kettlebell Back Squat

Though I recommend sticking with a barbell for the back squat, it is possible to do this movement with kettlebells.

How to Do the Kettlebell Back Squat

• Start in a squat position. Place your feet shoulder-width apart with toes pointing slightly outward.  Keep your back neutral with a slight bend in your knees. Keep your chin up and your eyes forward. 
• Clean a pair of kettlebells to the rack position. Rotate your elbows out and place the kettlebells in the groove below your traps—the same place you would place a bar in barbell squats. 
• Your hands should be up near your ears. Sit straight back to a comfortable depth

Kettlebell Overhead Squat

This is a more advanced squat variation that requires a high degree of shoulder and hip mobility.

How to Do the Kettlebell Overhead Squat

• Start in a squat position. Place your feet shoulder-width apart, toes pointing outward.
• Keep your back neutral, with a slight bend in your knees.
• Keep your chin up and your eyes facing forward. You have two options for lifting the kettlebell overhead.

Snatch: You can snatch the kettlebell(s).  Perform a snatch. Then, maintain the end range of motion with the kettlebell(s) overhead. Perform your squat. Keep the kettlebell overhead for the total reps before bringing it back down.

Clean and Press: The other option is to clean the kettlebell(s) to the rack position. Press the kettlebell overhead from the rack until your arm(s) is at full extension. Then, sit back, maintaining full extension throughout the set.

Tip: Maintain your core strength throughout. Core strength is essential for any exercise, but it is even more challenging when using overhead variations.

Kettlebell Sumo Squat

The sumo squat, like the goblet squat, is a simple but effective variation.

How to Do the Kettlebell Sumo Squat

• To perform the sumo squat, start with a wide stance and toes pointing outward. Hold a kettlebell at your waist by the handle. 
• Maintaining your squat form, sit back and lower the kettlebell until it reaches the floor. Drive through the heels until you reach the top of the movement.

Tip: For added depth and a more challenging movement, try elevating yourself by standing on two boxes, steps, or platforms to lower the kettlebell past parallel.

Kettlebell Curtsy Squat

This one of my favorite exercises for training the glute medius muscles. If you’re a runner or cyclist, don’t skip this exercise!

How to Do the Kettlebell Curtsy Squat

• Stand in a squat position. Hold a kettlebell by the horns in front of your chest. 
• Step back with your left foot at an angle behind the right side of your body. 
• Keep your right foot planted by lowering your knee to the ground. Stand up and bring your left foot back to the starting position. You can repeat all reps on one side before moving to the other, or alternate lead legs with each rep.

Tip: As you lower yourself to the ground, the knee you are stepping with should align with the front knee. Your chest and hips should remain facing forward.

Kettlebell Hack Squat

The kettlebell hack squat is another advanced variation perfect for those with a little extra training experience.

How to Do the Kettlebell Hack Squat

• Start with your feet slightly less than shoulder-width apart. You can elevate your heels for added range of motion using a weight plate or wedge. Hold a kettlebell by the handle out in front of your waist. 
• Rotate the kettlebell around your body so you are now holding a single kettlebell with both hands behind your back. 
• Stand tall with your chest proud and squeeze your glutes. Keep your chest up, your neck, and your spine aligned as you lower yourself into a squat. 
• Open your hips and allow your knees to move outward. As the kettlebell gets close to the ground, you will rise onto the balls of your feet (if not using something to elevate your heels).

Kettlebell Bulgarian Split Squat

The Bulgarian split squat is one of my favorite kettlebell exercises. It targets the quads, hamstrings, and glutes with minimal load, meaning you don’t need a wide kettlebell selection to experience the benefits of this exercise.

How to Do Kettlebell Bulgarian Split Squats

• Find a bench, box, rock, or elevates surface. Place one foot on the elevated surface, with the sole of your foot facing upward.
• Place your other foot facing forward far enough away from the elevated surface to lower your body at a natural angle.
• Keep your back straight and your body balanced on your front foot. Keep your chin up. Keep your eyes lowered to a place on the ground 5-10 feet away. 
• You have a few options for holding the kettlebell. You can hold the kettlebell at chest level. You can hold it in the arm opposite of the forward leg (left hand if right leg is forward). Or, you can hold a kettlebell in each hand at your sides. I prefer the chest level position because it forces the back to remain straight.
• Lower your body, bending your knee until you reach a comfortable depth. Then, drive upward through your heel until you reach the top of the movement.
• Keep your core tight and pause at the top. Don’t lower yourself again until you have regained your balance.

Lunge Variations

Let’s move on to the unilateral lunge variations. These movements are excellent for quad development and translate well to a variety of athletic training.

Kettlebell Forward Lunge

The forward lunge is a great option for beginners.

How to Do the Kettlebell Forward Lunge

• Take a step forward with your right foot. 
• Keep your left foot planted behind you. Your step should be past a natural step for you.  Keep your toes pointed forward, your spine neutral (not rounded), and your chin up. 
• Focus your eyes on the ground about 5 feet in front of you. You have two options for holding the kettlebell.
• Single kettlebell: Hold a single kettlebell by the horns at your chest. Keep your shoulders back and your spine aligned. Keep your eyes focused out in front, not at your feet.
• Double kettlebells: Hold a kettlebell of equal weight in each hand with your arms fully extended.
• Now, drop your right knee straight down to the ground. Don’t lean too far forward like you are doing a stretch. 
• Straight down. Drive your body back so your front leg returns to the starting position.  
• Then, drop your right knee down again. Repeat all reps on your right leg before switching to your left leg.

Kettlebell Walking lunge

You’ll need some space for this exercise.

How to do the Kettlebell Walking Lunge

• Keep your back straight and your eyes forward.
• Take a big step forward with your right foot, leaving your left foot facing forward behind you.
• Bend your left knee to the ground, facing both feet forward.
• Stand up, bringing your left foot forward to your right foot so your feet are next to each other.
• Take a long step forward with your left foot. Bend your right knee down to the ground.
• Stand up and repeat.

Reverse Lunge

The reverse lunge is another good beginner option that doesn’t require a ton of space to complete.

How to Do Reverse Lunges

• Stand with your legs shoulder-width apart. You can do this exercise with your body weight, dumbbells, kettlebells, or barbell.
• Step back with one leg. Bend that leg to the ground, keeping your spine neutral.
• As you step up, bring your leg back to the starting position. Repeat on the other leg, alternating legs with each rep.

Lateral Lunge

The lateral lunge, like the curtsy squat, trains the glute medius. Make sure to include at least one lateral exercise in your training.

How to Do Lateral Lunges

• Stand with your feet pointing forward, hip-width apart, back straight, and shoulders back. Hold a kettlebell by the horns at chest level. Keep your eyes ahead, chin up, and chest up (don’t let it cave throughout the movement).
• Take a wide step with one leg to one side. Your toes on the foot you stepped with should point slightly outward. Your other leg remains stationary with your foot flat on the ground.
• Squat down to parallel. Drive upward and bring your leg back to the starting position in one motion. Perform all reps on one side before switching to the other side.

Kettlebell Overhead Lunge

Unlike the overhead squat, the overhead lunge (forward or reverse) is a good option for beginners or those who don’t have enough mobility to complete the squat variation.

How to Do the Overhead Lunge

You have two options for bringing the kettlebell overhead.

Snatch: You can snatch the kettlebell. Then, maintain the end range of motion with the kettlebell overhead. From here, you can perform the lunge. Keep the kettlebell overhead for the total reps before switching sides.

Clean and Press: The other option is to clean the kettlebell(s) to the rack position. Press the kettlebell overhead from the rack until your arm(s) is at full extension. Then, complete the lunge.

• Stand with your feet hip-width apart, toes pointing forward. Keep your back neutral, with a slight bend in the knees. Your chin should be up, and your eyes should be facing forward. 
• Your arm should be fully extended vertically near your ear. 
• Take a step forward and lower your knee to the ground. Keep your core muscles tight throughout the movement. Maintaining the kettlebell overhead, stand and return the leg to the starting position.  

Deadlift/Hip Hinge Variations

Deadlift and hip hinge variations often involve coordination of the entire body. Several joints and muscle groups act together to lift the weight with proper form, which is critical to preventing injury.  

Kettlebell Deadlift

The kettlebell deadlift is a hip hinge movement that works your posterior chain.

How to Do Kettlebell Deadlifts

• Chop your hips back. Feet shoulder-width apart. Toes pointed outward. Back flat.
• Place the kettlebell on the floor between your feet. Grip the bell with a pronated grip (palms facing you).
• Pack your lats by “anti-shrugging” them down. As you stand up, imagine pushing your feet through the ground. Drive your hips forward and squeeze your glutes at the top of the range of motion.
• To lower the kettlebell, drive your hips back, keeping your spine neutral. Continue lowering until the kettlebell touches the floor.

Kettlebell Sumo Deadlift

The kettlebell sumo deadlift is a good option if you have a heavy kettlebell available.

How to Do Kettlebell Sumo Deadlifts

• Like the sumo squat, the deadlift starts with a wide stand and feet facing outward. 
• Place the kettlebell on the ground in front of you. Grip the kettlebell by the handle and hinge your hips back. 
• Drive the hips forward as you stand up. Keep your spine neutral and squeeze your glutes at the top of the range of motion. 
• Lower the kettlebell by driving your hips back until it touches the ground.

Single Leg Kettlebell Deadlift

The single leg kettlebell deadlift works the posterior chain muscles and can also help improve single-leg balance.

How to Do Single-Leg Kettlebell Deadlifts

• Start with a kettlebell in your right hand.
• Let your right leg come off the ground as you lower the kettlebell. Hinge at the hip. Keep your spine neutral and your eyes forward. Drive your hips forward and stand up to return to the starting position. 
• Lower the kettlebell to start the next rep. Complete all the reps on one side before moving to the other. 

Kettlebell Swing

Though the kettlebell swing is technically a full body movement, it heavily involves the lower body muscles.

How to Do the Kettlebell Swing

• Place your feet shoulder-width apart. Place the kettlebell on the floor about a foot and a half in front of you.
• Chop your hips back. Keep your spine neutral until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed).
• Grip the kettlebell with both hands in a pronated grip (palms facing your body). Tip the kettlebell 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 low swing. Let the kettlebell swing through your legs. 
• Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the movement.

Kettlebell Good Morning

The good morning targets the posterior chain muscles including the glutes, hamstrings, and lower back.

How to Do the Kettlebell Good Morning

• Begin by holding a kettlebell upside down by the horns at chest level. Keep your feet shoulder-width apart and screwed into the ground. Keep your core tight and maintain a flag back.
• Hinge at the hips by pushing them back. As you do, your upper body will begin to come forward. Keep your spine neutral until you feel tension in your hamstrings. Pause, then start pushing your hips forward until you stand upright again.
• It’s important to remember this is not one of the more explosive movements. Perform this exercise in a slow, controlled manner.

Kettlebell Glute Bridge

The kettlebell glute bridge trains the glutes, hamstrings, and core muscles.

How to Do the Kettlebell Glute Bridge

• Lay flat on the floor with your knees bent. Place a kettlebell at your waist.
• Drive your hips upward. Squeeze the glutes at the top of the range of motion. Lower your hips back to the ground.
• You can also perform this exercise one leg at a time.

Other Kettlebell Leg Exercises

The exercises in this article are only a handful of the dozens of kettlebell leg exercises you can add to your routine. Here are a few others to try.

Calf Raise

The calf raise is a simple and effective exercise for building strong calf muscles.

How to Do the Kettlebell Calf Raise

• Holding a kettlebell in each hand, face an elevated surface (e.g., plyobox, stairs, bench).
• Step up with one leg, lifting your body off the ground. In the same motion, as you reach the top of the elevated surface, explode upward with your calf, extending it as far as possible.
• Lower the trailing leg to the ground first. Then, lower the lead leg so you are in the starting position.
• Perform all reps on one side before moving to the other.

Farmers Carry

Like the kettlebell swing, the farmers carry is a full body exercise that heavily involves the lower body muscles.

How to Do the Kettlebell Famers Carry

• Hold a weight in each hand. Adjust your posture as you would when trying to stand up straight. Eye’s forward and chin up. 
• Then, walk at a comfortable pace.
• Keep your core tight as you move forward and your shoulders back. Let your arms, shoulders, core, and legs do the work.
• If your neck tightens, put the weight down and give yourself a break. If your neck tightens in the first few steps, consider reducing the weight you carry in each arm.
• Choose a distance where you can carry the kettlebell at a moderate-to-quick pace. 

Sample Workouts

Below are two different lower body kettlebell workouts with the goal of muscle growth (hypertrophy).

Workout 1

• Goblet Squat: 4 x 12
• Reverse Lunge: 4 x 8 (each side)
• Calf Raise: 4 x 15 (each side)
• Rest Period Between Sets: 1.5 min

Workout 2

• Bulgarian Split Squat: 4 x 8
• Kettlebell Glute Bridge: 4 x 8
• Kettlebell Curtsy Squat: 4 x 8
• Kettlebell Calf Raise: 4 x 12

Kettlebell Leg Exercises Wrap Up

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

10 Best Kettlebell Hamstring Exercises for Powerful Legs

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