The glutes are the biggest muscle group in the human body so it makes sense that if you want to make them stronger, sooner or later (probably sooner) you’ll need to start using weights.
“It takes force to create change—whether the goal is gaining strength, building muscle, or losing fat,” says personal trainer Miller Latvala, who works for Life Time health and fitness clubs. “You could ask 100 trainers this question and get 100 different perspectives, but most would agree that training the lower body with weights is essential for optimal results.”
If you’re not used to weights, Latvala suggests starting with kettlebells. “Many people feel intimidated by the barbell or the squat rack, but introducing kettlebells first often helps them to feel comfortable,” he says.
I agree. I began weight training at home with kettlebells and have stuck with them. I prefer them to other weights due to the center of gravity being set away from the handle so they challenge your balance and coordination, as well as your strength.
I asked Latvala to program a kettlebell leg workout that’s suitable for beginners. The movements can be done without weights, but Latvala recommends incorporating weights as soon as you feel able. Choose a kettlebell that’s heavy enough to make the last few reps of each set feel like a challenge.
Kettlebell leg workout
Miller suggests doing 4 sets of 8 to 15 reps for these movements, using a weight of kettlebell that’s an appropriate difficulty for your level. The goal is for the last 3-5 reps of each set to feel difficult, but not impossible.
- Sumo squat
- Elevated goblet squat
- Split squats
- Romanian deadlift
The exercises
1. Sumo squat
Sets: 4 Reps: 8-15
- Stand holding the kettlebell in both hands in front of you with your feet wider than shoulder-width apart and your toes pointing out to 45°.
- Keeping your weight in your heels and your knees above your ankles throughout, push your hips back and bend your knees to lower until the kettlebell lightly taps the floor.
- Press through your heels to extend your legs and return to the start.
2. Elevated goblet squat
Sets: 5 Reps: 8-15
- Lay a weight plate flat on the floor and place your heels on the plate and your toes on the floor.
- Hold the kettlebell against your chest, gripping the sides of the handle.
- Keeping your spine vertical throughout, push your hips back and bend your knees to lower as far as your mobility allows.
- Drive through the balls of your feet to return to the start.
- Do not rest on your calves at the bottom of the movement and do not drive your hips forward past your knees at the top.
3. Bulgarian split squat
Sets: 4 Reps: 8-15 each side
- Stand approximately two feet away from a plyo box or bench, facing away from it with weight(s) on the floor next to you.
- Place the top of one foot on the box or bench and reach down to pick up your kettlebells.
- Bend your front knee to lower until your thigh is parallel to the floor, keeping your knee over your ankle throughout.
- Press through your front foot to extend your front leg.
- Do all your reps on one side then switch sides.
4. Romanian deadlift
Sets: 4 Reps: 8-15
- Stand holding kettlebells by your sides with your feet hip-width apart and your weight in your heels. “As you begin to get a better feel for the movement you can shift your weight closer to the middle of your foot,” says Latvala.
- Push your butt back to hinge forward at the hips, lowering the kettlebells down the sides of your legs, keeping your back in a neutral position throughout.
- Stop just before tension leaves your hamstrings then push your hips forward to return to the start. Do not push your hips forward past your knees at the top of the lift.
