Kettlebells have come a long (long) way since their humble origins as counterweights for dry good sales at Russian open-air markets more than three centuries ago. Shined and streamlined for today’s fitness buff, these simple implements — a rounded weight with a sturdy handle attached — are a go-to for anyone looking to upgrade the intensity and effectiveness of their workouts. The key is to learn how to take full advantage of their perks, and this kettlebell lower-body workout is one way to do that.
“Kettlebells are especially valuable for targeting the legs,” says Denise Cervantes, personal trainer, group health instructor, certified Level 1 USA Weightlifting coach, and a sports performance and fitness specialist at Herbalife Nutrition. ‘The handle offers unique angles of resistance and slightly less awkward positioning options as compared to dumbbells for everything from squats to deadlifts to lunges.”
The Lower-Body Kettlebell Routine
The following is one of Cervantes’ favorite lower-body sessions: a five-move standard workout, in which you’ll complete three sets of 15 reps of each exercise, starting with that aforementioned deadlift and finishing with a walking lunge that gets your whole body in on the action. Rest only long enough between each set to catch your breath, anywhere from 15 to 45 seconds.
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