Introduction

Until recently kettlebells were relatively unheard of in this country and you certainly wouldn’t find a kettlebell amongst the free weight equipment at your gym. All that has now changed and kettlebells are becoming as common as dumbbells within a gym setting. If you would like to learn a little bit more about kettlebells and their proposed benefits within an exercise setting then please refer to this previous article written by FitnessBeans.

Kettlebell workout routines appear to work best when both the lower and upper body are targeted within a single session. In this article, the 5 best lower body kettlebell exercises (in the eyes of the FitnessBeans team), will be given some attention and their instructions provided. This will allow those with a passion for kettlebell training who do not have the knowledge of suitable exercises to get working on those lower limbs and make the most out of their new pieces of fitness equipment.

So without further ado and in no particular order, let us consider the first kettlebell exercise selected:

1. Double Arm Swing:

Instructions
  • Start in a squatting position with the kettlebell touching the floor in between your legs. Grasp this with a double grip.
  • From this position move your hips forwards whilst straightening at the knees.
  • Continue to raise yourself until you reach a standing position whilst at the same time with relatively straight arms, swinging the kettlebell out in front of you.
  • The kettlebell at its highest point should be approximately shoulder height.
  • From this position reverse the movement and lower your body downwards, maintaining a rigid core and returning to the start position. This is one repetition.
2. Tactical Lunge:

Instructions
  • Start by standing up and holding the kettlebell on one side of your body.
  • Using the leg on the same side as the kettlebell, extend at the hip and move your leg backwards allowing you to drop into a regular lunge position.
  • As you perform the above movement, pass the kettlebell underneath your forward leading leg and into your opposite hand.
  • You should now be in the starting position with the kettlebell in the opposite hand.
  • Repeat the process mirroring the initial movements highlighted above until you return the kettlebell to your starting side. This is one repetition.
3. Pistol Squat:

Instructions
  • Start by standing up holding the kettlebell close to the abdominal region with both hands.
  • Take one leg off the ground and place this out in front of you so that you are balancing on one leg.
  • From this position squat down on a single leg, using your free leg for balance.
  • On reaching your lowest point, drive back up and return to start position. This is one repetition. Complete the required repetitions for one leg before switching.

This exercise relies heavily on strength and balance. Initially, you could opt to complete mini squats, gradually building up your range of movement.

4. Single Leg Dead-Lift:

Instructions
  • Start by standing up holding the kettlebell close to the abdominal region with both hands.
  • Take one leg off the ground and move this behind you. As you do this allow your upper body to drop forwards whilst maintaining a rigid core and straight back.
  • Lower yourself until the kettlebell is close to making contact with the floor.
  • Allow the leg you are standing on to bend slightly at the knee and act as a pivot for which the exercise movement is created.
  • From this position reverse the movement and return to the start position. This is one repetition. Complete the required repetitions for one leg before switching.
5. Turkish Get-Up:

The 4 kettlebell related lower body exercises prescribed so far, with the exception of the pistol squat, are all relatively straight forward to perform. Even the pistol squat to a degree can be simplified by reducing the range of movement. Exercise 5 is without a doubt the most complex of the 5 exercises thus far. It’s definitely a case of saving the toughest until last.

Instructions
  • Start by lying on your back with the kettlebell held overhead with an extended single arm.
  • Bend the leg on the same side as the kettlebell.
  • Initiate movement by lifting your torso up and assuming a lunge position, before standing up tall.
  • Return back to your lying down position, dropping your opposing knee to the ground, followed by your other hand.
  • Bring your leg through to the front and drop your torso down, before slowly lowering yourself back to the floor. Maintain a pushed out position with the arm throughout.
Conclusion

We did warn you it wasn’t going to be easy! This here marks the end of our top 5 lower body kettlebell exercises. Whether you choose to add one or all of the above exercises to your kettlebell workouts, remember to always keep a rigid core throughout and always opt for good form over additional resistance.

Keep checking back regularly to find out FitnessBeans’ 5 best upper body kettlebell exercises.

If you fancy purchasing your very own equipment then why not consider a selection of kettlebells highlighted below:

  • York Fitness 20kg Vinyl Kettlebell
  • Individual Jordan Coloured Neoprene Kettlebells from 4kg - 40kg
  • York Vinyl Kettlebell Set 2kg/3kg/4kg
  • Gofit Kettlebell
  • Everlast Kettle Bell
  • Russian Cast Iron Kettlebell 20kg