Kettlebell leg workouts are a great way to build a strong base. Your legs are your foundations, they are the roots of all power and performance.
Whether the task is to perform a max barbell lift or high-volume mixed modality metcon, strong legs are going to play a huge roll in you getting the best possible output.
Kettlebells allow us to attack the legs like no other external weight, with the ability to seamlessly move from movement to movement while keeping the muscles active throughout.
Switching from Strict Strength based movements to more Dynamic and Ballistic movements allow us to better prepare our legs for the constant variance of competition and life.
These kettlebell leg workouts are designed to get the biggest bang for your buck when it comes to minimal kit training. You don’t need a squat rack and a barbell to build strong legs.
Kettlebell Leg Workouts
1. The Old Faithful
EMOM 12 Mins:
- Even Minutes: 7 Dual KB Squats + AMRAP Lunges
- Odd Minutes: Rest
This is a go-to lower body piece for me, it’s simple but savage! The beauty of this kettlebell leg workout is that it progressively overloads itself, as you repeat this workout you will strive to better your previous score on the Lunges.
2. Death by Kettlebell Taters
EMOM for As Long As Possible:
- +1 KB Tater
Learn more about the Kettlebell Tater:
Another lower body capacity builder that never goes out of fashion is a death by squat variation. This variation using the Kettlebell Tater adds some extra muscle stimulation as you fire up the hamstrings and glutes to initiate the swing before catching the Kettlebell deep into your squat.
Every minute on the minute perform 1 Kettlebell Tater more than you did the previous minute, starting with 1 and continuing for as long as possible.
3. Cast Iron Conditioning
14-12-10-8-6-4-2 Reps for Time:
- KB Deadlifts
- Butterfly Sit ups
- KB Taters
This metcon is a great test of lower body endurance, working a hinge and squat pattern for high volume under fatigue.
Aim to work with a weight that keeps the hamstrings engaged through the Deadlifts but also allows you to perform the Kettlebell Tater efficiently as you transition from movement to movement.
The goal is to move at a sustainable and constant pace and keep all movements unbroken.
4. The Grit Test
- 300 KB Alternating Arm Swings*
*EMOM perform 5 Burpees starting at 01:00
This one is a test of grit and grind. You’re going to test your lower body endurance, hinge efficiency, core stability and grip strength all in 1 simple but savage movement.
This is a real booty workout. No banded kickbacks needed!
5. Bells to the Wall
- 6 Duel KB Thrusters (2×20/12kg)
- 6 Burpees Over KB
- 5 Duel KB Thrusters
- 5 Burpees Over KB
- 4 Duel KB Thrusters
- 4 Burpees Over KB
- 3 Duel KB Thrusters
- 3 Burpees Over KB
- 2 Duel KB Thrusters
- 2 Burpees Over KB
- 1 Duel KB Thruster
- 1 Burpee Over KB
The combination of Thrusters and Burpees is enough to widen the eyes of even the hardiest athletes and is an incredibly solid kettlebell leg workout.
This Duel Kettlebell combination will allow you to keep pushing the limit as each round gets faster and faster. A real lung buster!