Top 15 kettlebell exercises that help you get your legs and buttocks in shape

We all have a favorite muscle group, the one we train on Mondays. The legs and buttocks occupy half of our body, so they must receive at least half of the training load. Use this list of single kettle bell exercises to train your lower body at the gym, at home, or on the go. Quadriceps kettle bell exercises (mainly)The global squat challenges our quadriceps because of the extra weight, and because the center of mass makes these muscles the one that works primarily. This exercise is also very useful for improving hip mobility and learning the barbell squat. The sissy squat is not widely used in strength rooms, but it does give our quadriceps the entire stimulus of the exercise. To do this, it is necessary to have support like the one we see in the video. If we don't have it in the gym, or we train at home, we can do the following variant. Sissy squat without support, This variant of the sissy squat can be done anywhere, as long as we have a wedge or support to support the heels. Please take a good look at the body movement that is carried out to attack the front part of our thighs directly. Bulgarian squat The Bulgarian squat is one of the best squat variations that frees us from putting a lot of weight on our backs. We work on one leg, so the load will be double, making a simple kettle bell a great challenge for our legs. Knee extension with a kettle bell The leg extension is usually performed on the specific machine for it. If we do not have this machine at our disposal, or we want to vary the exercise, it is possible to do it with a kettle bell. Insert the toe of your foot through the handle and execute a knee extension. Curry squat with kettle bell This mixed stride between a lateral stride and a rear stride is an excellent option to train our quadriceps, as well as to activate the stabilizing muscles of the leg. The gluteus medium, is responsible for stabilizing the portion and is vital to protect our knee, so this type of stride should be part of your arsenal of exercises. Lateral lunge with kettle bell The lateral lunge engages the adductors as well as the quadriceps. We normally work forwards and backward, but we often forget exercises like this to work side to side as well. The adductors are one of the main muscle groups of our legs, and we do not spend much training time. Hamstring and gluteal kettle bell exercises (mainly) sumo deadlift The sumo deadlift puts many, muscle groups into action, working almost all of our legs. Choose a heavy kettle bell and feel how repetition by repetition stimulates the glutes, hamstrings, and adductors mainly. Romanian single-leg deadlift is One of the most challenging exercises for the back of our legs that help us gain muscle mass and prevent injuries. If you haven't tried it yet, do it in the next workout, and you'll notice how the entire posterior musculature of your thigh stretches and contracts. Good morning with kettle bell Good morning is an exercise where our hips act as a hinge that goes back and forth. It is a movement that improves the strength of our hamstrings and glutes, while we learn the motor pattern of the deadlift. Kettle bell swings The swing or swing with a kettle bell simulates a sprint without moving from the site. It is effective for improving the strength and power of our hips, and you can also use it in high-intensity training since it is very demanding at a cardiovascular level. Hip thrust with kettle bell The hip thrust has become the star exercise for the gluteus. We can do it with a bar or with a kettle bell. In this case, it is more difficult to go with a lot of weight, but we can perform high repetitions or try to execute it with one leg instead of two. Kneeling squats with kettle bell Quadriceps or gluteus? It depends on who does it. This exercise is a hip hinge that goes from the heels until we are perpendicular to the ground. That movement is carried out by the glutes and hamstrings, but by the body position, you can also notice how your quadriceps work. Kettle bell clamshell In Spanish this exercise is known as the shell or the opening of the clam because it simulates what this mollusk does with its shell when it opens. Only the leg where the kettle bell rests moves. The rest of the body remains static. Kettle bell high step up The ascent to the step serves to train our quadriceps, but as the drawer is higher, the gluteus is recruited to a greater extent. Therefore, it is a mixed exercise that stimulates the entire leg, activating more quadriceps or gluteus depending on the height of the support.