30 minute advanced quadricep workout with kettlebells

Here's everything you need to try our 30 minute advanced quadricep workout with kettlebells. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Goblet B-Stance Squat
  • KB Goblet Reverse Lunge
  • Offset KB Squat in Lunge
  • Circuit 2
  • KB Front Rack Reverse Lunge
  • Front Rack KB Squat

Circuit 1

Complete this round 3 times.

Goblet B-Stance Squat

Complete 10 repetitions

The Goblet B-Stance Squat is a very effective single leg squat variation. It requires a decent amount of technique and mobility to perform precision.

Benefits of Goblet B-Stance Squat

The main benefit is the strength gains in the muscles of the legs. Secondarily this exercise has benefits for the mobility of the hips if they are lacking in mobility.

How To Do Goblet B-Stance Squat

  1. Foot placement for the supporting foot is very important for this exercise. The supporting foot needs to be slightly wider than a traditional squat and slightly back from the flat foot.
  2. Put the supporting foot on your tip toe, and relax it as much as possible.
  3. Squat downwards by bending at the knees.
  4. Knee placement of the supporting leg can be very challenging, it needs to be outward as much as possible, and not towards the floor like a lunge.

Coaching Tips For Goblet B-Stance Squat

Follow these cues to perform Goblet B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide
  • Keep just the toes on the floor, the back knee diagonal and stays high throughout.

KB Goblet Reverse Lunge

Complete 12 repetitions

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

Offset KB Squat in Lunge

Complete 11 repetitions

Coaching Tips For Offset KB Squat in Lunge

Follow these cues to perform Offset KB Squat in Lunge correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor.

Circuit 2

Complete this round 3 times.

KB Front Rack Reverse Lunge

Complete 12 repetitions

Coaching Tips For KB Front Rack Reverse Lunge

Follow these cues to perform KB Front Rack Reverse Lunge correctly:

  • Let the bell of the kettlebell rest of forearm and bicep
  • Keep front knee fixed over the ankle
  • Keep the torso slightly forward but in a fixed position
  • Gently touch the knee to the floor and lift yourself with the front leg.

Front Rack KB Squat

Complete 18 repetitions

Coaching Tips For Front Rack KB Squat

Follow these cues to perform Front Rack KB Squat correctly:

  • Find a comfortable position with the kettlebells in the front rack position
  • Keep the torso angle as straight as possible
  • Don't move the kettlebells as you squat.

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This workout was made by Sean Klein

Sean Klein

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