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Lower Body Kettle Bell Workout

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Using a kettle bell is an excellent way to build explosive lower body strength. With these three intermediate kettle bell moves, you can work the large muscle groups that make up your thighs and glutes. Use a heavier kettle bell when working the lower body and make sure you really push with each exercise for eight to 10 repetitions. Beginners should start with an easier routine and work up to this one. Advanced exercisers can use this workout with heavier weights and more sets.

Kettle Bell Plié Squat

This move works every muscle in the leg, including those hard to target inner thigh muscles. Begin with the kettle bell in both hands hanging in front of your body and your feet farther apart than your shoulders. Your knees should be slightly bent, and your toes should point outward.

Slowly lower into a wide squat position, keeping your knees in line with your toes, until the kettle bell touches the floor. Reverse the move to return to the starting position for one rep.

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Walking Lunges with Kettle Bell

Begin by holding a kettle bell in a two-handed grip at chest height and feet in line with shoulders. Take a large step forward with the right leg and lower your body into a front lunge position, ensuring your knee does not go past your toes. As you stand, bring your left leg forward so it is even with the right. Take another large step forward, this time with the left leg and lower into the front lunge position again.

Continue to repeat the move, alternating legs until you perform eight reps per leg. If you run out of space, turn around and continue in the other direction. This exercise can also be done with a kettle bell in each hand if more weight is desired.

Kettle Bell

This move is excellent for the lower body but also builds strength in the back, core, and arms. Begin by holding a kettle bell in both hands, feet shoulder-width apart, and knees slightly bent. Swing the kettle bell back between the legs slightly and then squeeze the glutes as you swing it forward, raising your arms, and lifting the kettle bell to about shoulder height. Let the kettle bell swing down in between your legs to complete one rep.

Be sure to keep your core and glutes engaged and your knees slightly bent. Maintain control of the weight throughout the entire move.

Due to using heavier weights but lower reps, aim for three sets. If that feels too easy, grab an even heavier kettle bell – the lower body can handle a lot of weight. Or, increase to four sets. You might not be able to use the same weight for each exercise, but pick one that fatigues your muscles by the last rep. Remember, always talk to your doctor before beginning a new exercise routine.

See also:

Upper Body Kettle Bell Workout - Beginner/Intermediate

Full-body Kettle Bell Workout in 3 Moves

Having a Ball with a Bosu Series – Cardio Workout

Having a Ball with a Bosu Series – Core Workout


Plié Squat
Walking Lunges
Kettlebell Swing

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About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

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