All world class athletes started in the shadows. Take a look at the new Shadow Collection...
Need some inspiration for a quick lower body workout routine? Look no further than the kettlebell.
Here are 5 lower body exercises you can do with this one-kit wonder to help you build your lower body muscles and gain strength and muscular endurance.
You are definitely going to want to add these to your leg day routine.
Kettlebell Goblet Squat
4 sets of 12
Start by holding your kettlebell by the ‘horns’ up against your chest with your elbows tucked in.
Stand with your feet just over shoulder width apart.
As you squat down, keep an upright stance and let your knees track your toes. Keep your core engaged and make sure you’re squeezing those glutes at the top.
Kettlebell Romanian Deadlift
4 sets of 12
This deadlift kettlebell alternative is great for building strength and improving your form.
Holding the handle of the kettlebell in both hands with your elbows facing outwards and your spine neutral, slowly begin flexing your hips and pushing your bum as backwards.
Keep the kettlebell close to your legs and continue to push your bum backwards until you feel a burn.
At this point pause 1 seconds before slowly return to the starting position, squeezing your glutes at the top.
4 sets of 15
Despite being perhaps the most well-known kettlebell move, kettlebell swings are often performed wrong.
Bend your knees slightly and hold the kettlebell with both hands in between your leg.
Keep your arms straight and make sure the force is coming from your hips to swing the kettlebell forward (don’t be tempted just to swing your arms). Squeeze your glutes at the top and slowly lower and repeat.
Turkish get up
4 sets of 8
This movement might sound complicated, but it’s really worth getting the hang of as it is a great functional lower body exercise.
Lie on your back holding a kettlebell with your right hand above your head, your right knee bent and your opposite arm down at the side. Keep your eyes on the kettlebell through the exercise (trust us, it makes it easier).
Sit up and shift your weight onto your left elbow and then onto your left hand.
Push through this hand and the right heel and then extend your hips and come into a bridge position. Swing your left leg under and then drive up through your right heel.
Once you’re stood up, do it all again but this time, backwards. Simple, right?
Kettlebell glute bridge
4 sets of 15
Last but not least is the kettlebell glute bridge.
Lie on your back with your knees bent and your feet flat on the ground.
Hold the kettlebell on your hips and then lift them off the ground until your knees, hips and shoulders are in line.
As always, squeeze in those glutes at the top and keep your core engaged. Hold for a few seconds and then return to the start position.
Why not pick your favourites and do a superset or even smash out a lower body kettlebell circuit to really feel the burn?
Thank us later.
Which is your favourite lower body exercise to do with a kettlebell?
Let us know in the comments down below.