30 minute advanced leg workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute advanced leg workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm KB Deadlift in Wide Stance
  • Assissted Single Leg KB Straight Leg Deadlift
  • Circuit 2
  • Banded Hamstring Curl
  • Banded Extensions

Circuit 1

Complete this round 3 times.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

Assissted Single Leg KB Straight Leg Deadlift

Complete 9 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

Follow these cues to perform Assissted Single Leg KB Straight Leg Deadlift correctly:

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Banded Hamstring Curl

Complete 14 repetitions

Buy Bands
Secondary
Lower Body
Hinge

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Banded Extensions

Complete 16 repetitions

Buy Bands
Secondary
Lower Body
Hinge

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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