By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
As a personal trainer with more than a decade of experience helping people get stronger and healthier. Today, I want to talk about one of my favourite tools for building a powerful lower body, especially when you don’t have much time: the kettlebell.
If you want to build strong legs, firm glutes, and a solid core, you don’t need a gym full of complicated machines. In this article, I’ll show you a simple but incredibly effective lower-body workout using just one kettlebell. We’ll also cover why kettlebells are so good for your lower body and how to use the 12Reps app to keep making progress.
Why Use a Kettlebell for Your Lower Body and Core?
As a trainer, I love kettlebells because they are amazing for functional strength. This means they help you build strength that you can use in your everyday life. The unique shape of the kettlebell, with its offset center of gravity, challenges your muscles in a way that dumbbells and barbells don’t.
When you perform lower-body exercises with a kettlebell, you’re not just working your legs. Your core has to work extra hard to keep you stable. A study in the North American Journal of Sports Physical Therapy highlighted that kettlebell movements, especially swings, activate the muscles in the lower extremities, the core, and even the upper body all at once [1]. This makes your workouts incredibly efficient.
The swinging and lifting motions you do with a kettlebell also require your muscles to both generate power and control the weight. This eccentric (or decelerating) phase of the movement is fantastic for building stronger, more resilient muscles and connective tissues [1]. This is why kettlebells are so effective for building a strong foundation and reducing the risk of injury.
How I Use Kettlebells for Lower-Body Training
I introduce kettlebells to my clients to teach them how to generate power from their hips and connect their lower body to their core. Exercises like kettlebell swings and goblet squats are staples in my clients’ programs because they build a rock-solid foundation.
For the lower body, kettlebells are perfect for targeting the glutes, hamstrings, and quads. Because you can easily hold the kettlebell in different positions (in front of your chest, by your side, or between your legs), you can change the focus of the exercise to target different muscles. This versatility is key to creating a well-rounded lower-body routine.
The Time-Saver Lower-Body Kettlebell Workout
This workout is designed to be completed in under an hour. It targets all the major muscles in your legs and glutes, and it will definitely get your heart rate up. You can build this entire session in the 12Reps app by navigating to ‘Build Your Routine’ and selecting the exercises.
Exercise | Sets | Reps | Weight | Rest Period |
Kettlebell Box Front Squats | 4 | 12 | Challenging | 60 seconds |
Kettlebell Single Arm Swings | 4 | 10 per hand | Moderate | 60 seconds |
Kettlebell Bulgarian Split Squats | 4 | 10 per leg | Challenging | 60 seconds |
Kettlebell Box Step-Ups | 4 | 10 per leg | Moderate | 60 seconds |
Making Progress: My View on Progressive Overload
To keep getting stronger, you need to challenge your muscles. This is a principle I stress with all my clients, and it’s called progressive overload. It just means you have to gradually make your workouts harder over time.
With this program, you can apply progressive overload in a few simple ways:
- Use a heavier kettlebell: Once you can complete all the reps and sets with good form, it’s time to move up in weight.
- Do more reps: Try to add one or two more reps to each set.
- Rest less: Cut your rest time between sets from 60 seconds to 45 seconds to make the workout more intense.
The 12Reps app is perfect for this. It lets you track and log your workouts, including the weights, reps, and sets you do. This makes it easy to see when you’re ready to increase the challenge and ensure you’re always moving forward.
kettlebell box front squats
kettlebell single-arm swings
Kettlebell Bulgarian Split Squats
Kettlebell Box Step-Ups
Nutrition for Muscle Recovery and Growth
Working out is just one part of the equation. To recover properly and build muscle, you need to fuel your body with the right nutrients. Protein is key for repairing the muscle tissue that gets broken down during exercise.
So, how much do you need? For people who are active and doing strength training, research suggests aiming for 1.6 to 2.2 grams of protein per kilogram of body weight (that’s about 0.7 to 1.0 grams per pound) [2]. You should spread this intake out over at least four meals throughout the day.
Focus on lean protein sources like chicken, fish, eggs, and Greek yogurt. Also, don’t forget about complex carbohydrates (like oats, brown rice, and sweet potatoes) and healthy fats (like avocado, nuts, and olive oil). Carbs will replenish your energy stores, and healthy fats are important for overall health and hormone function, which aids in recovery.
Your Fitness Journey with the 12Reps App
The 12Reps app is a powerful tool that I recommend to anyone serious about their fitness. It has everything you need to succeed:
- Unlimited Access to the App: Get personalised and smart-driven workouts.
- Comprehensive Progress Tracking: Easily log your weights, reps, and sets to see how far you’ve come.
- Expert-Designed Routines: Access workouts and content created by professionals.
- Over 1,500 Exercise Demos: A certified personal trainer shows you how to perform every exercise correctly.
- Plan and Share: Pre-plan your workouts, save them for later, and even share your personal bests on social media.
Ready to take your training to the next level? You can download the app and get a free trial to see for yourself.
Conclusion
This lower-body kettlebell workout is a simple, effective, and time-efficient way to build strength and muscle in your legs and glutes. When you combine this routine with the principles of progressive overload and proper nutrition, you will see amazing results.
Use the 12Reps app to guide your journey, track your progress, and stay motivated. Now, let’s get to work!
References
[1] Incorporating Kettlebells into a Lower Extremity Sports Rehabilitation Program
