Kettlebell Exercises (Lower Body)

Written by Brett Harrop

Updated: 4 May 2022

The following Kettlebell exercises are designed to improve the strength of the muscles of the lower body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Kettlebell Exercises – Lower Body

To begin with, the following Kettlebell exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the Kettlebell exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Kettlebell Squats

Begin this Kettlebell exercise in standing with your feet shoulder width apart, your feet facing forwards and a light Kettlebell held in each hand as demonstrated (figure 1). Keeping your back straight, slowly perform a squat ensuring you stick your bottom out (as though you are going to sit in a chair). Your knees should be in line with your middle toes and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Kettlebell Lunges

Begin this exercise standing in the position demonstrated (figure 2) with your back straight, your feet facing forward and holding a light Kettlebell in each hand. Slowly lower your body until your front knee is at a right angle. Your front knee should be in line with your middle toe and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Kettlebell Swings

Begin this Kettlebell exercise in a squat position, with your feet shoulder width apart and facing forwards, your back straight and holding a light Kettlebell with both hands (between your legs) as demonstrated (figure 3). Keeping your back and elbows straight, simultaneously raise your arms and straighten your legs in a smooth, controlled motion as demonstrated, tightening your buttock muscles. Then return to the starting position. Ensure your knees are in line with your middle toes and do not move forward past your toes throughout the exercise. This exercise should be performed in good posture without pauses, in a fluid, continuous rhythm. Maintain activation of your transversus abdominis muscle throughout the exercise (see Before You Start Pilates). Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free. When stopping or starting this exercise, allow a few repetitions to gradually slow or build the momentum of the Kettlebell to reduce strain on the shoulders and lower back.

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  More Information

• View Balance Exercises
• View Ankle Strengthening Exercises
• View Knee Strengthening Exercises
• View Hip Strengthening Exercises
• View Leg Strengthening Exercises
• View Leg Stretches
• View Ankle Stretches
• View Knee Stretches
• View Hip Stretches
• View Lower Body Resistance Band Exercises
• View Lower Body Foam Roller Exercises
• View Lower Body Massage Ball Exercises
• View Core Exercises

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