Kettlebell Squats - Variations and Leg Burner Workout
Kettlebell Squats are a great way to train the legs and offer much more versatility than a standard barbell. Below is an overview of some of the easiest and most effective kettlebell squat variations you can add to your training program.
Check out the video at the end of this post to see a demonstration of each exercise. Make sure to subscribe to our YouTube channel so you never miss any of our great training, health and fitness tips. Click here to subscribe.
Kettlebell Squats For Functional Leg Strength
Kettlebell Squat Variation #1: Goblet Bulgarian Split Squats
The Goblet Bulgarian Split Squat is a great kettlebell squat for isolating and training one leg at a time. They are also great for training balance and stability in the lead leg.
This kettlebell squat variation looks like a lunge with the back foot elevated on a bench or box. The elevation of the leg allows for a larger range of motion and is also what adds the balance element to the exercise.
Kettlebell Squat Variation #2: Lateral Kettlebell Goblet Squats
Lateral Kettlebell Goblet Squats are great for isolating the outer part of the glutes and for building mobility and flexibility in the groin and hips.
Note: Lateral kettlebell squats require an intermediate level of hip mobility. It is best to practice the movement without weight before adding in the kettlebell.
Kettlebell Squat Variation #3: Kettlebell Goblet Reverse Lunge
Okay....this one is not a kettlebell squat, but we've included goblet reverse lunges because they are an awesome leg exercise.
The goblet version is great because it works the grip, biceps, and shoulders muscles in addition to the leg muscles. Kettlebell lunges are also great because you can modify them to make them more difficult; e.g. using double kettlebells, single kettlebells, overhead, etc.
Kettlebell Squat Variation #4: Mixed Kettlebell Squats
Mixed Kettlebell Squats are tricky on the brain and work your core and balance.
When doing mixed kettlebell squats you use two kettlebells of unequal weight; e.g., right arm holds a 10kg and the left holds a 16kg.
Because you hold different kettlebells when doing this exercise, it is important to make sure you switch hands and do an even number of Reps with the weights in each hand.
Kettlebell Squat Variation #5: Double Kettlebell Squats
Double Kettlebell Squats are best for using heavy weight and are most similar to a barbell front squat.
When doing double kettlebell squats, you hold two heavier kettlebells in the traditional rack position. These are great for building overall strength in the legs. Other variations discussed in this list are typically designed for training a specific movement pattern, balance, core, or all three.
Kettlebell Squat Variation #6: Un-Balanced Single Kettlebell Squats
Unbalanced Kettlebell Squats are similar to the double kettlebell squats, except you only load one side of your body with a kettlebell.
This version of the kettlebell squat engages your obliques and provides a great core workout, as well as a leg workout. Like with mixed kettlebell squats, always do an equal number of reps on each side to avoid developing muscular imbalances.
Kettlebell Squat Workout - Leg Burn-out Complex
Workout Instructions: Complete 2 to 3 rounds of the following Kettlebell Squat Complex. Do the prescribed number of reps for each exercise before moving on to the next kettlebell squat variation. Rest as much as needed between exercises and rounds.
Watch the video below for tips on how to complete each kettlebell squat variation in the workout.