If you’re stuck in a busy gym with all of the squat racks occupied, or working out at home with minimal kit options, getting in a worthwhile lower body workout in might seem like a tricky prospect.
Enter the kettlebell.
This three-part kettlebell-only leg workout requires just a single bell and enough space to lunge. Training a series of strength qualities, from single-legged split-squats to explosive swings, this is a basic but brutal leg day that promises to leave no stone unturned on your quest for bigger, stronger pins.
How To
Perform 5 sets of part A, alternating between legs with no rest, but resting for 2 minutes before the next set. For parts B and C, perform both movements back-to-back, before resting for 2 minutes between rounds. Depending on the kettlebell you have available, aim for the higher end of the rep range. Once you can complete all 5 sets of a movement at the top end (ie. 12 reps per leg for all 5 sets of split squats), use a heavier weight in the next session.
!5 sets: no rest between legs, 120 seconds rest between sets!
A1.Goblet Bulgarian Split-Squat
x 8-12 (on each leg)
Standing tall, hold the kettlebell close to your chest by the horns, or under the ‘ball’. Set yourself up with your back foot resting on a bench or box if you can, or simply assume a lunge position, your front foot around 3 feet out in front (A). Keeping your torso upright throughout, bend your front knee, slowly lowering yourself towards the ground (B). When your back knee almost touches the ground, explosively stand back upright and repeat.
!5 rounds: no rest between movements, 120 seconds rest between rounds!
B1. Kettlebell Reverse Lunge
x 8-12 (on each leg)
Standing tall, hold the kettlebell close to your chest by the horns, or under the ‘ball’ (A). Take a long step backward with one leg, bending your front leg until your back knee gently touches the ground (B). Stand up and forward explosively, pause and repeat with the opposite leg. Keep your torso upright throughout. Alternate legs and perform 20 total reps/ 10 on each leg.
B2. Kettlebell swing
x10-15
With the kettlebell between your legs, hinge at your hips, swinging the weight backward, high between your thighs (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and straight into rep two. Keep your torso flat and knees soft throughout.
!5 rounds: no rest between movements, 120 seconds rest between rounds!
C1. Goblet Squat
x 15-20
Pull your kettlebell up to your chest and support it with both hands (A). Sink your hips back and descend into a deep squat (B). Your elbows should come close to your knees at the bottom. Drive back up, explosively. Repeat. Push hard to complete all 20 reps without resting.
C2. Deadlift
x 15-20
Drop your kettlebell to the ground between your feet, hinge down and grip it with a flat back and soft knees (A). Engage your lats and stand upright, picture ‘pushing the ground away’ with your feet (B). Reverse the movement back to the ground, keeping your torso flat throughout. Squeeze the opposite fist to create tension.
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With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.