Coach Zoe Improve lower body strength and muscle at home or in the gym with these kettlebell exercises for legs that hit quads, hamstrings, and glutes.
As a trainer and busy mom of three that needs efficient, effective, and FUN workouts, I believe that the kettlebell is the ultimate tool. You can work strength, cardio, balance, and power into your fitness routine with just a kettlebell.
There’s a bit of a learning curve, but working with a kettlebell is as easy to learn as a dumbell. Let’s talk about the best kettlebell exercises for lower body strength.
Can you build legs with kettlebells?
Yes, you can build leg muscle and strength by using a kettlebell that is heavy enough to challenge you in each exercise set.
When looking to build muscle, choose a weight that challenges you (close to failure) in the given set of work. Complete multiple sets with sufficient rest breaks to allow for recovery before starting again.
Our bodies don’t know the difference between pieces of equipment, rather than the stimulus that it is put under.
So, don’t be afraid to challenge yourself and be sure that you gradually progress your training stimulus in the form of volume or with a heavier kettlebell.
However, the more weight required for the desired stimulus and load, the less efficient kettlebells will be at building strength (to a degree).
Eventually, your core and upper body strength will be a limiting factor with some kettlebell exercises for legs. For example, a kettlebell front rack squat may not be practical if you are unable to safely get the weight into front rack position.
To work around this limitation, holding the kettlebells with a suitcase grip (gripping the handle down at your side) will be the most effective.
And sometimes, the weight you need may not be available for more advanced lifters. For example, during deadlifts.
It is uncommon to find 100+ pound kettlebells in pairs at most commercial gyms. Unfortunately, this is because most gyms do not keep a wide inventory of kettlebells.
However, you can still use kettlebells to build serious lower body strength regardless of fitness level and ability, just adjust your workouts accordingly.
How do you tone your thighs with a kettlebell?
To improve muscle tone in your thighs, use a moderate to heavy weight kettlebell when performing exercises that work the hamstrings and quads. Aim to target these muscle groups twice a week with 3-4 sets of 8-15 reps each exercise in order to increase muscle.
Most kettlebell exercises work the quads and hamstrings at the same time, so opting for a few different exercises will be the best way to reduce muscular imbalance.
To improve muscle tone, you need to strength train in a format that encourages muscle growth and “uncover” the muscle with a lower body fat percentage.
For a full How-To guide on strength training, check out my post, Get Strong At Home: Strength Training Plan For Women. In that post I cover all elements of creating a strength training plan around your specific strength goals!
How to target quads with a kettlebell?
Exercises that target the quads are:
- Kettlebell Goblet Squat
- Kettlebell Front Rack Squat
- Kettlebell Sumo Squat
- Kettlebell Pistol Squat
- Kettlebell Single Leg Squat
- Kettlebell Front Rack Lunge
- Kettlebell Suitcase Lunge
- Kettlebell Side Lunge
- Kettlebell Step Ups
Although most lower body exercises work all muscles in legs to some degree, the above exercises use the quads as the prime movers. This means they do most of the work and will therefore benefit the most from these exercises in particular.
How to train hamstrings with a kettlebell?
Exercises that train the hamstrings are:
- Kettlebell Deadlift
- Kettlebell Single Leg Deadlift
- Kettlebell Glute Bridge
- Kettlebell Good Morning
- Kettlebell Swing
- Kettlebell Reverse Lunge
- Kettlebell Clean
- Kettlebell Snatch
Although most lower body exercises work all muscles in legs to some degree, the above exercises use the hamstrings as the prime movers. This means they do most of the work and will therefore benefit the most from these exercises in particular.
How do you target glutes with kettlebells?
Exercises that target the glutes are:
- Kettlebell Curtsy Lunge
- Kettlebell Suitcase Lunge
- Kettlebell Step Ups
- Kettlebell Deadlift
- Kettlebell Single Leg Deadlift
- Kettlebell Glute Bridge
- Kettlebell Good Morning
- Kettlebell Sissy Squat
- Kettlebell Pistol Squats
- Kettlebell Swing
- Kettlebell Clean
- Kettlebell Snatch
Although most lower body exercises work all muscles in legs to some degree, the above exercises use the glutes as the prime movers. This means they do most of the work and will therefore benefit the most from these exercises in particular.
Do kettlebell swings help legs?
Yes, kettlebell swings primarily work the hamstrings and glute muscles. They help to build lower body strength and stability.
Kettlebell swings improve leg and glute power and endurance because, to perform the exercise, the kettlebell needs to be accelerated and decelerated in a momentous and repetitive path.
This is quite an athletic exercise if you think about it because it takes a lot of core stabilization, motor control, and reaction time to perform with proper technique. Especially as you increase the weight that is used.
Do kettlebell swings burn thigh fat?
Kettlebell swings are a high intensity exercise that targets the thigh muscles and can be added into your workouts to aid in creating a calorie deficit for total body fat loss. No exercise directly “burns fat” of a specific area (AKA spot reducing) because that is not possible.
Just as any exercise can be used to increase a calorie deficit, so can kettlebell swings. They are exceptionally proficient at this because they are a high intensity exercise that relies on the entire body working together.
The more muscles used, the more calories burned.
So if you are looking for kettlebell exercises for legs that shape your thighs, calves, and glutes, kettlebell swings should be incorporated into your fitness routine.
Kettlebell Workout For Legs & Glutes
Stay fit and boost your lower body muscle and strength at home by joining me for my Kettlebell Workout For Legs & Glutes. We will use compound exercises to sculpt and define the glutes and legs with a traditional strength training style. This home workout can be done by all levels.
Now head over to my 4-Week Women’s Kettlebell Workout Routine and download your FREE PDF for a killer kettlebell fitness plan!
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