30 minute intermediate leg workout with kettlebells at home

Here's everything you need to try our 30 minute intermediate leg workout with kettlebells 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
  • Goblet Squat
  • Away from Body KB Straight Leg Deadlift
  • Goblet B-Stance Squat
  • Circuit 2
  • Front Rack KB Squat
  • Goblet Squat in Lunge

Circuit 1

Complete this round 3 times.

Goblet Squat

Complete 14 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

Away from Body KB Straight Leg Deadlift

Complete 8 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For Away from Body KB Straight Leg Deadlift

Follow these cues to perform Away from Body KB Straight Leg Deadlift correctly:

  • Keep the KB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings
  • Maintain an arch in the lower back.

Goblet B-Stance Squat

Complete 6 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

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.

Circuit 2

Complete this round 3 times.

Front Rack KB Squat

Complete 12 repetitions

Buy Kettlebells
Secondary
Lower Body
Squat

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.

Goblet Squat in Lunge

Complete 10 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.