30 minute intermediate lower body workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate lower body 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
  • Goblet Squat
  • Assissted Single Leg KB Straight Leg Deadlift
  • Banded Hamstring Curl
  • Circuit 2
  • KB Single Leg Straight Leg Deadlift
  • Goblet B-Stance Squat

Circuit 1

Complete this round 3 times.

Goblet Squat

Complete 14 repetitions

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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.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

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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.

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.

Circuit 2

Complete this round 3 times.

KB Single Leg Straight Leg Deadlift

Complete 7 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Single Leg Straight Leg Deadlift

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

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Goblet B-Stance Squat

Complete 6 repetitions

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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.

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This workout was made by Sean Klein

Sean Klein

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