When it comes to toning your lower body, there are a lot of different ways to go about it. And we mean a lot. Your leg muscles are some of the strongest and biggest in your body, and they need to be trained with respect to this. Variation in your workouts is essential for real progression and to see the best results that you can do with your efforts. Kettlebells are a great way to get this mix of movements, and this kettlebell toning workout will really put you through your paces and keep things fresh.

It’s made up of 5 exercises that are all completely individual and kettlebell specific, meaning that you can really make the most of the workout on its own as a wild card in your regular training plan, or use it regularly to see some real strength gains!

Sumo Goblet Squats

Kettlebell Squat

This sounds a lot more complicated than it actually is, so stick with us. Squats as we always say at Exercise.co.uk are one of the best exercises that you can do. They are realistically functional and give you transferable skills that you can use in real life movements outside of your strength training. They are just generally awesome if you use them in the right way, and easily worth a place in this kettlebell workout.

What is specific about this type of squat however is that you’re utilising the wide stance of a sumo squat with the weight and positioning of the handle of a kettlebell to hit your hamstrings, quads and glutes harder than you usually would.

Lunges with Pass

Woman performing kettlebell lunges

Lunges are another staple leg exercise with tried and tested effects. They are renowned for what they do, and they again are good at improving true strength and real-world functionality in a lot of ways, especially in sports too.

Using the kettlebell to do lunges is where things get a lot more interesting though. The style of the weight you're using means that you can throw passes in there too, which is what are going to be the game changer. As you pass the weight under your legs from side to side, your stabilisation is going to be intensified more than usual, and you're going to be hitting muscles where you usually wouldn't due to the weight being stationary and equal at either side.

Romanian Deadlift

woman performing Romanian deadlift using a kettlebell

Deadlifts are another of the best exercises you can do, full stop. They are incredibly effective and will probably be the exercise that you can lift the most weight on, no matter what muscle group you are training. It uses so many different muscles in one compound movement that leaves your lower body in incredible shape.

The use of a kettlebell means that you don’t have to go too far down and that you can move much more freely with a close grip. Simply push your hips back rather than down and feel the tension build within your hamstrings. From there, drive your hips forwards and move the weight back upwards.

Kettlebell Swing

Woman performing a kettlebell swing

Every good lower body kettlebell workout entails a kettlebell swing. It’s a great way to hit your whole posterior chain, and particularly your legs and your lower back, hitting your glutes on the way up.

The exercise is unique to the kettlebell which is always a good thing when you're looking at equipment specific workouts, as it really keeps thing fresh! The best practice for this workout is to use alternating hands with a pass over on the end of the backward movement so that you're keeping things dynamic and hitting your muscles evenly!

Turkish bridges

Woman performing Turkish bridges

Finally, we’ll focus on the glutes. The largest muscle group in your body needs its own isolation exercise, and bridges are just the way to do it effectively. Another kettlebell specific exercise and another awesome way to keep the workout unique!

The movement is similar to that of regular glute bridges, with the difference being that you need to be holding the kettlebell in one hand and pointing directly upwards away from your body and you drive your hips forward with your glutes. Change hands evenly to keep things balanced, and you're good to go.

The Workout:

So now that you know exactly what it is that you need to be doing during the workout and the benefits that are coming from the sole use of the kettlebells, you’re good to go. The workout is based around doing 10 reps per exercises and for 3 sets with each of them. This is the best way to build muscle and burn fat at the same time, so it's perfect for getting toned muscle definition that you're looking for, all with just a kettlebell. Have fun and practise your technique; these are big exercises!

Exercise Sets Reps Rest
Sumo Goblet Squat 3 10 45 sec
Lunges with Pass 3 10 45 sec
Romanian Deadlift 3 10 45 sec
Kettlebell Swing 3 10 45 sec
Turkish Bridges 3 10 45 sec


If you want more lower body exercises that you can do from your own home alongside these, why not try some of these!

Exercise.co.uk kettlebells

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.