30 Minute Kettlebell Leg Workout For Building Muscle

30 Minute Kettlebell Leg Workout For Building Muscle

Johana Hernandez |

Oh My Quad!  If leg day is calling you, but you need to replace your boring old leg routine with a kettlebell leg workout, we’ve got you covered! 

Kettlebells aren’t just for your arms and core anymore.  By adding a kettlebell to your leg day workouts, you can build and tone your legs while spicing up your routine and even working your core.

Mix and match the exercises below into your current workout, or use this as a stand-alone 30 minute leg workout with a kettlebell for powerful legs.  

You Will Need:

  1. Kettlebell
  2. Plyometric box

Kettlebell One-Legged Deadlift

Kettlebell one-legged deadlifts strengthen your glutes, hamstrings, lower back, and core muscles.

Sets:  3

Reps: 10 (each side)

Time:  1 minutes each set 

  1. Hold the kettlebell on your right side.
  2. Stand on your right leg.
  3. Slightly bend your right knee and bending at your hip. 
  4. Extend your left leg behind you to help with your balance.
  5. Lower the kettlebell until you’re parallel to the ground and then return to the upright position.

Kettlebell Sumo Squat

The kettlebell sumo squat develops strength in all of the major muscles in your lower body especially your glutes, quads, and hamstrings.

Sets:  3

Reps: 10-15

Time:  1 minutes each set 

  1. Stand with your feet hip-distance apart with your toes facing 45 degrees out.
  2. Hold the kettlebell with both hands between your legs. 
  3. Slowly lower yourself down by bending at your hips and knees. 
  4. Then proceed to raise your hands (with the kettlebell) to meet under your chin.
  5. Stand back up slowly.

Kettlebell Step-Ups

Kettlebell step-ups focus on your quads, but also indirectly target your hamstrings, glutes, calves, and core.

Sets:  3

Reps: 10-15 

Time:  2 minutes each set

  1. Hold a kettlebell in each hand on the side of your body.
  2. Standing in front of a plyometric box, step up with your right foot. 
  3. Step up with your left leg onto the plyometric box.
  4. Step back down into your starting position.

Single-Arm Racked Curtsy Lunge

This unique move targets your glutes, quads, hamstrings, inner thigh muscles (hip adductors), and core.

Sets:  3

Reps: 10-15 (each side)

Time:  3 minutes each set

  1. Stand with your feet shoulder-width apart with your left hand on your left hip. 
  2. Hold a kettlebell in your right hand in the racked position so that your palm is facing forward and the bell is hanging down resting on your shoulder.
  3. Step your left foot diagonally behind you.
  4. Lower your left knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
  5. Stand back up and return to the starting position.
  6. Do all your reps on one side and then repeat with the other leg holding the kettlebell in the other hand.

Leg day doesn’t have to be all squats and gym machines.  You can get the same results with kettlebell leg workouts.  And because it’s a kettlebell workout, you can easily mix it into your regular arm, core and ab routines.

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