Three kettlebells exercises which will boost your leg routine

Have you been training legs for a while, but tend to stick with and repeat traditional exercises week after week? The most common leg exercises we do are squats, deadlifts and lunges. These can easily be combined with other movements in supersets to increase muscle growth. Here comes three exercises which will complement your normal leg routine! 

Exercise 1: Goblet squat 8-12 rep

This movement is great after a normal squat with a barbell. Hold the kettlebell as you wish, either in the handle with the bell resting on your chest, or with both hands on the bell turnt upside down. Keep your legs in the same position as with normal squats, toes pointing out. The lower you go, the more does your glutes, backside and inside of your thighs work. Keep a straight back and keep the weight on your heels. 

Exercise 2: Dragon squat 8-12 reps on each leg

A dragon squat is perfect to perform straight after lunges with a barbell. Stand with your legs together and hold the kettle bell in the same hand as the leg you wish to train. Hold the other arm straight for stability. Sit back and down behind the foot standing lowering the calf or toe to the ground, while you bend the front knee. Stand back up to start position and repeat.  

Exercise 3: Hipthrust 8-12 rep

After conventional deadlifts, complementing with a hipthrust is a great. Use a bench and lean your lower back on this, with your legs planted on the ground. Your body weight should be on your heels. Hold the kettlebell on your hip, lower your butt towards the ground and back up again. Squeeze your glutes on the way up and hold for a few seconds on the top.

Perform the exercises in supersets, which means that you perform a squat with a barbell 8-12 reps before performing the goblet squat straight after before a longer break (about 1-2 minutes). Go through each superset 3-4 times before you move on to the next set of exercises.

Enjoy!

 Linnéa

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