60 minute beginner lower body workout with kettlebells and a resistance band

Here's everything you need to try our 60 minute beginner lower body workout with kettlebells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Goblet Squat in Lunge
  • Goblet Curtsy Squat
  • Banded Extensions
  • Circuit 2
  • Goblet Squat
  • KB Deadlift
  • KB Goblet Reverse Lunge
  • Circuit 3
  • KB Narrow Stance Squat
  • Banded Hamstring Curl

Circuit 1

Complete this round 3 times.

Goblet Squat in Lunge

Complete 8 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.

Goblet Curtsy Squat

Complete 6 repetitions

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Secondary
Lower Body
Hip Dominant

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Banded Extensions

Complete 14 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.

Circuit 2

Complete this round 3 times.

Goblet Squat

Complete 10 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.

KB Deadlift

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

KB Goblet Reverse Lunge

Complete 8 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

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.

Circuit 3

Complete this round 3 times.

KB Narrow Stance Squat

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Squat

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Banded Hamstring Curl

Complete 12 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.

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This workout was made by Sean Klein

Sean Klein

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