Lower Body Kettlebells Workout Guides from Xercise4Less Gyms
Work your legs and glutes hard with our dynamic Lower Body Kettlebell Workout Guide. Challenge your fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. You’ll find Xercise4Less Gyms the right location to swing a kettlebell and exercise at your own pace as you journey towards massively improved health and wellbeing.
With this lower body kettlebell session, you can build muscular strength and power and get a superb workout for your glutes and legs. Try these kettlebell exercises on your next leg day to strengthen both the front and back of your body. Include kettlebells as a regular part of your Xercise4Less fitness plan to boost your lower body strength.
Transform your Lower Body with Kettlebell Exercises
Expect real results from this Xercise4Less Lower Body Kettlebells Workout Guide when you commit to the following kettlebell exercises:
- Lower Body Workout with Kettlebell Swings
- Kettlebell Single-Leg Deadlifts for a Lower Body Workout Session
- Challenge your Lower Body with Kettlebell Clean Exercises
- Push your Lower Body Muscles with a Kettlebell Lateral Lunge
Rest for 30 seconds after every kettlebell set and for 60 seconds between different exercises. When using kettlebells, make sure you practice good form and stay in control of the kettlebell when you swing or lift. If you’d prefer to focus on specific parts of your body using kettlebells, check out our Upper Body Kettlebells Workout Guide or work out your full body with the Xercise4Less Full Body Kettlebells Guide.
If you have any problems getting to grips with kettlebells, just talk to one of our friendly Personal Trainers. They’re on hand to provide gym members with technical advice for using kettlebells or any of the 400 pieces of exercise equipment our gyms are equipped with. You’ll always be able to work out with kettlebells at any of our fitness centres as we provide 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells for each Xercise4Less gym.
Read on for more detailed instructions on how to get the most from these lower body kettlebell exercises.
The Kettlebell Swing is a challenging lower body exercise that hits your glutes and hamstrings.
Start with the kettlebell on the floor between your feet and slightly in front of you. Bend slightly at the knees but hinge mainly at the hips before gripping the kettlebell and pulling it back between your legs. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the kettlebell return between your legs and repeat the move. Make sure all the power comes from your hamstrings and glutes.
Do 10 Kettlebell Swing lower body reps and repeat in 3 sets. Rest for 30 seconds after every kettlebell swing set and for 60 seconds between the different kettlebell exercises.
With the Kettlebell Single-Leg Deadlift you will develop your single leg balance, strength and stabilisation through the hips and legs.
Stand with your feet together, holding a kettlebell in each hand in front of your legs. Shift your weight to your left leg. Keeping your back flat and a slight bend in your left knee, hinge forward at the hips, push your butt back, and raise your right leg straight behind your body as you lower the kettlebell toward the floor until you feel a stretch in your left hamstring. Keeping your core tight, push through your left heel to stand up straight and pull the kettlebell back up to the starting position, squeezing your butt at the top. Bring your right leg back down to meet your left, but just let your toes tap the floor lightly and avoid putting any weight on your right foot. That's 1 rep.
Do 5 Kettlebell Single-Leg Deadlift lower body reps on each leg and repeat in 3 sets. Rest for 30 seconds after every kettlebell single-leg deadlift set and for 60 seconds between the different kettlebell exercises.
The Kettlebell Clean hammers your quads, hamstrings and glutes as you build strength with every workout session.
Stand with your feet shoulder-width apart with a kettlebell on the floor between your feet. Bend your knees and push your hips back to lower and grab the kettlebell with your right hand, palm toward your body. Drive through your heels to stand as you pull the kettlebell up to your right shoulder. At the top, your right elbow should be bent and facing the floor, your palm should face forward, and the kettlebell should rest against the back of your forearm. Squeeze your glutes and pause. Then reverse the movement to return to the starting position. This is 1 rep.
Do 5 Kettlebell Clean lower body reps with each arm and repeat in 3 sets. Rest for 30 seconds after every kettlebell clean set and for 60 seconds between the different kettlebell exercises.
Commit to the Kettlebell Lateral Lunge and feel the benefits on your glutes and quads as you improve your hip mobility and functional strength.
Stand with your feet hip-width apart. Hold a kettlebell by the handle with both hands at your chest. Take a big step out to the right. Bend your right knee, hinge forward at the hips, and sit your butt back to lower into a lateral lunge. Keep your back flat and core engaged, and make sure your knee doesn't move forward beyond your toes. Push through your right heel to return to the starting position. That's 1 rep.
Do 5 Kettlebell Lateral Lunge lower body reps with each leg and repeat in 3 sets. Rest for 30 seconds after every kettlebell lateral lunge set and for 60 seconds between the different kettlebell exercises.
Join Xercise4Less Gyms Today to Start Your Body Transformation
Joining Xercise4Less Gyms is joining a fitness family that’s ready to support you on your fitness journey no matter how challenging you find it at first. Our friendly Personal Trainers will also work with you to find the right fitness plan for your individual exercise goals. If you want to utilise the power of kettlebells in your workouts at your local Xercise4Less gym, that won’t be a problem. All of our fitness centres offer 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells to help push gym members towards their exercise targets. Use this Lower Body Kettlebells Workout Guide to train effectively but you can also try our Xercise4Less Full Body Kettlebells Workout as well. Or if you’d prefer to focus on your shoulders, arms, and core, try our Upper Body Kettlebells Workout Guide.
Kettlebells are among 400 pieces of fitness equipment that every Xercise4Less gym is stocked with. At the People’s Gym we understand the needs of our people wanting to get fit whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. So, if you’d prefer to work out in private in our dedicated Ladies Only gym zone or go for a sweaty cycle in our special Spin studio, that’s what Xercise4Less Gyms provide. As one of our gym members you also have inclusive group exercise classes including Les Mills fitness sessions, a functional fitness area and a gut busting combat zone. Add in the amazing Body Transformation Camps and Boot Camps and you have everything you need to transform your health and fitness with Xercise4Less.
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