Lower Body Workouts With Kettlebells

Kettlebell-based lower-body workouts centered on squat and hip-hinge patterns with straight-set prescriptions, realistic kilogram loads, and clear RIR-guided progression for sustainable strength and hypertrophy.
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Workout 1

5 exercises15 sets

Lower Body Workouts With Kettlebells Template

Quadriceps, Hamstrings, Glutes, Abdominals, Trapezius

A kettlebell-first lower-body template using repeatable straight sets, stable in-session loading, and RIR-based progression across squat and hinge patterns.

  1. 1
    Kettlebell Goblet Squat
    anatomy
    1Exercise

    Kettlebell Goblet Squat

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Inhale and brace before descent, keep elbows tucked, and finish each rep with full hip and knee extension.

  2. 2
    Kettlebell Sumo Squat
    anatomy
    anatomy
    2Exercise

    Kettlebell Sumo Squat

    Rest 2m

    • 110 reps x 28 kgRIR 3
    • 210 reps x 28 kgRIR 2
    • 310 reps x 28 kgRIR 1

    Push knees out over toes, keep chest proud, and avoid bouncing out of the bottom.

  3. 3
    Kettlebell Swing
    anatomy
    anatomy
    3Exercise

    Kettlebell Swing

    Rest 1m 30s

    • 115 reps x 20 kgRIR 3
    • 215 reps x 20 kgRIR 2
    • 315 reps x 20 kgRIR 1

    Snap hips, keep shoulders packed, and let the bell float from hip drive rather than lifting with the arms.

  4. 4
    Kettlebell Clean
    anatomy
    anatomy
    4Exercise

    Kettlebell Clean

    Rest 1m 30s

    • 18 reps x 16 kgRIR 3
    • 28 reps x 16 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Keep bell path close to body and absorb the rack softly to avoid forearm impact.

  5. 5
    Kettlebell Snatch
    anatomy
    anatomy
    5Exercise

    Kettlebell Snatch

    Rest 1m 30s

    • 16 reps x 14 kgRIR 3
    • 26 reps x 14 kgRIR 2
    • 36 reps x 14 kgRIR 1

    Treat this as a technical power lift: hinge first, punch through the handle at lockout, and stop before grip or overhead control breaks down.