Workout smarter without harder with these five kettlebell leg exercises. Burn your quads and build a stronger core with quad exercises that preload the body with simple tricks instead of relying solely on weights.
We recommend using one or two medium to heavy kettlebells if you want to double up. You won’t need heavy weights for this 30-minute workout, just a few tips for working out smarter. We stumbled upon this workout and loved it. While none of these leg exercises reinvent the wheel — expect the usual variations of squats and lunges — they are cleverly adapted.
Grab one of the best kettlebells for weight training and start working out.
What is the 5-move Kettlebell leg exercise?
The quad workout is hosted by That Fit Friend, who reiterates that you can “get your quads big and strong” without using weights or machines, but instead using minimal equipment. Here are five of his favorite kettlebell exercises for building strong quads as part of a broader Small Leg Series.
Here are your five dumbbell quad exercises and we recommend checking out the video below. Rest between sets: 60 seconds to 2 minutes.
A1. Heel-raised squat 3×15
B1. One-legged goblet squat 4×8 on each side
C1. Same side (same side) Bulgarian split squat 3×8 on each side
C2. 3×2 sitting leg extension on each side
D1. Strengthen contralateral (opposite side) 2×10 on each side.
“This exercise will give you a serious Quad Pump!” Jake wrote. “Good luck.”
As a personal trainer, what I love about the quad workout is its simplicity. These leg exercises are suitable for beginners and regular exercisers and you can simply adjust your weights accordingly.
If you haven’t timed it yet, this leg workout is all about foot placement – note the position of Jake’s feet. In the first exercise, he raises his heels onto a surface, which changes the exercise to be more quadriceps. If he lifts his toes, this exercise will shift the focus to the hamstrings.
During a one-legged goblet squat, distribute 80% of your weight to your front leg and 20% to your back leg.
Ipsilateral (same side) split squats load the muscles on the side of the lifted leg and switch arms as you switch legs. Keep your knees following, but avoid lifting your standing heel off the floor. If you are mobile, your knees may move with your toes, this is okay and varies from person to person, although many people have a belief that your knees should always move side to side. after.
The seated quad extension is my favorite. You can sit anywhere to do this and simply hook your legs over the handle. Keep your core tight and your back straight as you’ll need to activate a lot of your torso to avoid swaying. Aim for full extension and make sure the crease of your knee rests on the seat.
The steps can be as easy or difficult as you like. For a harder move without heavier weights, find a higher step. Press through your standing heels and fully extend your legs.
Jake recommends playing at tempo and increasing frequency if you want to see muscle gains. Tempo is a popular way to train—you can slow down the eccentric or concentric phases of the exercise, add pauses, or try 1.5 repetitions. As demonstrated in this quad workout, use angles to elevate your feet in different positions, which also promotes stretching and develops your range of motion.
If you’re familiar with leg exercises but don’t regularly train with kettlebells, we’ll show you how to hold a kettlebell properly here.
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