There are a lot of great benefits to exercising with kettlebells, including the fact that they’re affordable and easy to store. You might be thinking that kettlebells can only be used for certain kinds of workouts, but this isn’t true at all!
If you’re looking for a great way to get your lower body into shape, this 15-minute butt and legs kettlebell workout for an intermediate level is the perfect choice for you.
Kettlebells are one of the few pieces of equipment available today that can deliver a complete body workout in 15 minutes or less while also keeping you engaged enough mentally to not be bored out of your mind.
By alternating between two different types of exercises, you’ll be hitting all sides of your body and improving both strength and endurance. And because kettlebells are free weights (meaning they’re not attached to anything), they’re the perfect tool
This workout is great for anyone who is looking to build their butt, legs, and core strength. It is a good all-around workout that will help you get stronger and leaner.
If you can do this workout 2 – 3 days a week, it will be very effective. You should do this workout at least 2 times a week.
These simple exercises can be done in the comfort of your home and are an easy way to get a quick leg workout that yields results. It is a shorter routine that targets the butt, legs, and stomach.
This kettlebell butt workout is a bit different than most lower-body exercises as it utilizes squats along with lunges for maximum burn.
This butt and legs kettlebell workout consists of 7 exercises that you will perform for 30 seconds with 10 seconds of rest between each exercise.
The 7 exercises from today’s butt and legs KETTLEBELL workout:
1. Single Leg Kettlebell (KB) Romanian Deadlift – 15 seconds/ side
2. Clean and Catch – 30 seconds
3. KB Glute Bridge – 30 seconds
4. Goblet Squat to Overhead Press – 30 seconds
5. Step Out Squat and Swing – 15 seconds/ side
6. KB Sumo Figure 8’s – 30 seconds
7. KB Bulgarian Split Lunges – 15 seconds/ side
30-second workout, 10-second rest between exercises, 1-minute rest between sets.
Repeat 3 Times
Equipment Used:
- 1 set of 8 kg Kettlebells
- A 10 kg Kettlebell
- Training mat
- Training gloves.
Disclaimer: Be careful, and use weights depending on your fitness level!
1. Single Leg Romanian KB Deadlift
Photo Source: NILDS
This move is a variation of the traditional kettlebell deadlift that takes a lot of stress off your lower back and focuses on your hamstrings.
This move also strengthens your core, butt, quads, and hip flexors. You can perform this exercise with either one or two kettlebells at once. If you choose to use two kettlebells, you’ll simply hold them in both hands.
Single-leg Romanian deadlifts are great for people who are looking to improve their overall lower-body strength and build muscle mass by increasing their hip extension range of motion over time.
How to do it:
- Stand with feet hip-width apart, toes slightly turned out, and a kettlebell on the floor between your feet. Squat down and pick up the kettlebell with your right hand.
- Keeping your back straight and core tight, hinge at the hips and bend forward until you can rest your right arm on the inside of your left leg (or as close as possible).
- Pause, then reverse direction by extending through the hips while keeping your chest tall until you’re standing upright with arms extended in front of you. Return to the start. That’s one rep. Repeat on the opposite side
2. Clean and Catch
Photo Source: Experience Life – Life Time Life
If you want to improve your legs, clean and catch is the exercise that you need to include in your leg workout. This exercise can be used for both men and women, regardless of their age.
Clean and catch is a great exercise for strengthening the lower body muscles, especially the quadriceps, hamstrings, and butt.
It also works on your core muscles and improves flexibility in your hips and upper body. It helps to improve posture by improving coordination between the upper and lower body.
How to do it:
The clean and catch is a two-part movement that includes a squat followed by a press or snatch.
- Stand with feet shoulder-width apart and the bell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat, chest out, and core tight.
- As you lift the kettlebell off the ground, pull it up to your chest while pushing through your heels into a standing position. Once you’re standing, continue pulling the kettlebell upward until it reaches eye level in front of you.
- Then lower it back down to the starting position by lowering your arms down first, then bending at the knees until they’re bent at 90 degrees, and finally squatting again so that you can place the kettlebell back on the floor between your feet.
- That’s one rep!
3. KT Glute Bridge
Photo Source: YouTube – Dr Carl Baird
The kettlebell glute bridge is a great exercise to strengthen your glutes and hamstrings. This is also an excellent exercise for core stability because it requires you to keep your body tight throughout the movement.
It also improves hip mobility and flexibility.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a kettlebell by its horns with both hands and hold it on your pelvic region. This is the starting position.
- Press through your heels to raise your glutes off the floor, keeping your core and glutes engaged throughout the movement. Hold for one second at the top, then slowly lower back down until your glutes touch the floor.
- That’s one rep.
4. Goblet Squat to Overhead Press
Photo Source: Pinterest
Overhead Goblet is a simple exercise that incorporates the use of the overhead squat movement and adds a kettlebell.
This exercise is great for developing power, mobility in the hips and shoulders, and building strength in your core.
It’s a challenging exercise that requires you to engage your shoulders, back, hips, butt, and hamstrings. The focus on these muscles will help improve your overall performance in other sports.
How to do it:
- Hold the kettlebell with both hands, close to your chest and facing forward. This is the starting position.
- Lower into a squat until your thighs are parallel to the floor, then press the kettlebell overhead while standing tall again
- Lower into another squat and then press back up again. Repeat
5. Step-Out Squat and Swing
Photo Source: YouTube (Zack Henderson)
The kettlebell step-out squat and swing is a great exercise for strengthening the hips and butt. This exercise can be done with one or two kettlebells. You must maintain good posture throughout this exercise, keeping your chest up and shoulders back.
This exercise will improve your strength and cardiovascular fitness, as well as increase your coordination.
How to do it:
- Stand with feet slightly wider than shoulder-width apart, knees slightly bent, holding a kettlebell in front of your body with both hands.
- Take a big step out to the side, landing on your heel first and then your forefoot. Lower your body into a deep squat as you swing the kettlebell back between your legs.
- As you stand up from the squat, swing the kettlebell forward between your legs, keeping it close to your body as you stand up straight at the top of the movement.
6. KB Sumo Figure 8’s
Photo Source: Fitness Bolt
The kettlebell sumo figure 8 is an exercise that works your entire body. It focuses on the butt, hamstrings, and core, but also hits your shoulders, arms, and back.
It also helps improve balance, coordination, and mobility. It is also a good way to warm up before heavier lifts or squats.
How to do it:
- Stand with your feet wider than shoulder-width apart with your toes pointed slightly outward. Position the kettlebell in front of you
- Squat down until your knees are bent at least 90 degrees, grab the bell with one hand, and pass it through your legs, and then drive back up into a standing position while swinging the kettlebell around in front of you so that it goes over one leg and under the other leg (like an 8).
- The movement will be from front to back, the hands will meet and transfer the bell around outside the leg, and stand up, so front to back, stand up, front to back, stand up.
7. KB Bulgarian Split Lunges
Photo Source: YouTube (Wodstar)
KB Bulgarian Split Lunges are a great exercise for strengthening your thighs and butt. The movement also works your hamstrings, calves, and core.
This is a challenging exercise that can be modified to make it easier or more difficult.
How to do it:
- Stand with your feet shoulder-width apart. Hold a kettlebell by the handle in each hand. Take a lunge position with your right foot on a bench/ stable chair behind you and your left foot on the floor in front of you.
- Bend your left knee and squat down until your thigh is parallel to the floor. Keep your torso straight and head up, looking forward.
- Pause, then push yourself back up to the standing position as you breathe out. Repeat, then switch the leg.
Last Thoughts
If you want a kettlebell workout to help tone your thighs and tush, this fifteen-minute butt and legs kettlebell workout is for you. These exercises incorporate all of your lower body muscles to strengthen them and slim down your hips, glutes, knees, and ankles.
Whether you are just starting and looking for some quick workouts or are a more intermediate-level exerciser who wants to switch it up, this workout should do the trick.
After you get through this leg and butt Kettlebell workout, you can be sure that you will have toned your legs, tightened your butt and belly, and you will feel very proud of yourself.
Let’s be clear: you won’t have a toned butt and legs after only 15 minutes, but I assure you that the results will be visible already after 2-3 months if you perform this Kettlebell workout 2-3 times/week.
This post contains affiliate links. Please read our Disclaimer for more info.
What do you guys think about my article?
Leave your thoughts below in the comment section! And if you like it, don’t forget to share it, and follow me on social media: Pinterest, Facebook, and Instagram. Thank you!
DON’T FORGET TO PIN IT LATER!
