Kettlebell Legs Workout for Intermediate
A kettlebell legs workout for intermediate that you can do with one kettlebell. 6 exercises, about 47 minutes, targeting glutes, hamstrings, quads.
| Level | Intermediate |
| Equipment | Kettlebell |
| Time | About 47 minutes |
| Muscles | Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Front Squats With Two Kettlebells | 4 × 8–12 |
| 2. Lunge Pass Through | 4 × 8–12 / side |
| 3. Butt Lift (Bridge) | 4 × 8–12 |
| 4. Kettlebell Dead Clean | 4 × 8–12 |
| 5. Star Jump | 4 × 8–12 |
| 6. Fast Skipping | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Front Squats With Two Kettlebells
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
2. Lunge Pass Through
Stand with your torso upright holding a kettlebell in your right hand. This will be your starting position. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground.
3. Butt Lift (Bridge)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
4. Kettlebell Dead Clean
Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead. Clean the kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
5. Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
6. Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
Weekly plans that use this workout
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Gear for this workout
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.