Kettlebells

Kettlebell-Only Leg Workout

Held at the chest, a kettlebell turns a squat into something most people do better than a barbell version. The front load forces an upright torso and stops the hips shooting back, which is why the goblet squat is the movement most coaches reach for when they want to fix someone's squat without saying a word.

The session · 5 exercises
  1. 1

    Kettlebell Goblet Squat

    3 × 10–15

    Quads · also Glutes, Core

    • Hold the bell by the horns at chest height, elbows tucked in.
    • Sit straight down between the hips, letting the elbows track inside the knees.
    • The front load will keep you upright — let it, rather than fighting to lean forward.
    • Stand up without letting the bell drift away from your chest.
  2. 2

    Kettlebell Romanian Deadlift

    3 × 10–15

    Hamstrings · also Glutes, Back

    • Hold the bell in both hands in front of the thighs, knees soft.
    • Push the hips back and let the bell travel close to the legs.
    • Stop when the hamstrings say so, not when the bell reaches the floor.
    • Finish by driving the hips forward and squeezing the glutes hard.
  3. 3

    Kettlebell Front Rack Lunge

    3 × 8–12

    Quads · also Glutes, Core

    • Rack the bell on one forearm, fist at the collarbone, elbow tight to the ribs.
    • Step forward and lower until the back knee is just above the floor.
    • Push back through the front heel to return, staying tall the whole way.
    • The racked side will want to twist you — refusing that twist is half the exercise.
  4. 4

    Kettlebell Single-Leg Deadlift

    3 × 8–12

    Hamstrings · also Glutes, Core

    • Hold the bell in one hand, stand on the opposite leg with a soft knee.
    • Hinge forward, letting the free leg travel back as a counterweight.
    • Keep the hips square to the floor — the top hip wants to open, and it must not.
    • Come back up under control; balance is part of the work rather than an obstacle to it.
  5. 5

    Bodyweight Squat

    3 × 15–25

    Quads · also Glutes

    • Feet shoulder-width, arms out in front for balance.
    • Sit down and back until the thighs pass parallel.
    • Stand tall and squeeze the glutes at the top.

Getting the most out of it

One bell will eventually be too light for two-legged squats. When it is, go single-leg rather than buying a heavier one — a split squat with the same bell is considerably harder, and it exposes the side-to-side difference that a two-legged squat hides.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

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Other equipment, other sessions

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.