Five-move kettlebell routine for enhancing lower body strength, focusing on legs and glutes

Five-move kettlebell routine for enhancing lower body strength, focusing on legs and glutes

In the world of fitness, kettlebells have been gaining popularity as a versatile tool for gaining muscle, aerobic exercise, and building strength gradually. Personal trainer Alanah Bray, a dedicated master trainer at the UK-based Fitagain gym and fitness retreats, has designed a lower-body kettlebell workout specifically targeting the big muscles in the legs and glutes.

This workout comprises five moves that are easy to memorize, making it accessible for everyone. The routine includes exercises like sumo squat into calf raises, single leg Romanian deadlift, lateral lunges, split squats, and curtsy lunges.

Let's break down each exercise:

1. Sumo Squat into Calf Raise: Start by performing a sumo squat while holding a kettlebell, followed by a calf raise. This move targets the thighs, glutes, and calves.
2. Single Leg Romanian Deadlift: This exercise involves hinging at the hips while holding a kettlebell. It's performed by lowering the body while keeping the back straight and chest up, and pushing through the heel to return to the starting position. This move targets the hamstrings and glutes.
3. Lateral Lunge: Stand with feet slightly wider than hip-width apart, holding a kettlebell against the chest. Lower the body to the side, keeping the back straight and chest up, and push through the heel to return to the starting position. This move targets the inner thighs and glutes.
4. Split Squat: Stand with feet shoulder-width apart, holding a kettlebell in one hand. Take a step back with the opposite foot, lower the back knee towards the ground, push through the heel to return to the starting position, and repeat on the other leg. This move targets the quadriceps, hamstrings, and glutes.
5. Curtsy Squat: Stand with feet hip-width apart, holding a kettlebell to the chest. Take a step back and diagonally to the left with the right foot, crossing it behind the left leg. Bend both knees, lower the body towards the ground, and push through the left heel to return to the starting position. Repeat on the other side. This move targets the inner thighs and glutes.

Each exercise is performed in sets of 3 with 12 reps on each leg, making for a comprehensive workout that targets the lower body effectively.

If you don't have a set of kettlebells, there's a guide available to help you choose the best kettlebells. For those looking for a budget-friendly option, the BalanceFrom Wide Grip Kettlebell Set containing 5lb, 10lb, and 15lb kettlebells is currently discounted to $19.99 at Walmart as part of the early Black Friday weights deals. The wide handles are suited to exercises like kettlebell swings, and the plastic casing makes them a good fit for alfresco sessions.

Alanah Bray's approach to exercise emphasizes the importance of stretching, mobility, and strength for individuals over 40. If you're looking for a challenging yet manageable workout, give this lower-body kettlebell routine a try!

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