The quadriceps is one of the primary muscles of the lower body that is highly responsible for squatting, running, jumping, and deadlifting. So, the stronger the quads, the better you’ll do during your training. And, If you work out with kettlebells, you can check out some of the best kettlebell quad exercises that you can do to build muscular legs at home or in the gym.
And to build defined quads, you’ll need to work on each part of it. That’s why I’ve collected the ten best kettlebell exercises that you can do to strengthen and tone quad muscles and develop husky and toned thighs.
Do Kettlebells work on quads?
Yes, you can use kettlebells to build up your quads.
You can do various kettlebell exercises for the quad, such as the squat, lunge, leg extension, deadlift, step up, and many more.
The kettlebells boost strength, power, and endurance2Transference of kettlebell training to strength, power, and endurance – Journal of Strength and Conditioning Research,3 Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength – Journal of Human Kinetics and can also be efficient for the training of quadriceps.
The kettlebell also allows a better range of motion and gives you the option to do various exercises, even with only one kettlebell.
Okay, so here’s the list of all quad exercises you can do with kettlebells.
|Major Kettlebell Exercises For Quads||Other Kettlebell Quad Workouts|
|Kettlebell Squat||Kettlebell Deadlift|
|Kettlebell Lunges||Kettlebell Step up|
|Kettlebell Quad Extension||Kettlebell Lateral Lunges|
|Kettlebell Bulgarian Split Squat||Kettlebell Squat Hold|
|Kettlebell Sumo Squats||Kettlebell Farmer Walk|
Let’s see how to do each workout with the step-by-step guide.
You can save this: A Free 12 Week Kettlebell Program To Build Muscles with PDF
1. Kettlebell Squat
- Grab a pair of kettlebells and hold them in front of your chest by bending your elbows.
- Assume a shoulder-width stance and keep your chest up and back straight.
- Push your hips back and bend your knees to squat down until your thighs are parallel to the ground.
- Push through your heels into the ground to get back into the standing position. That’s your one rep!
- Suggested sets – 3 and reps: 10 to 12 each.
2. Kettlebell Lunges
- Holding one kettlebell in each hand, assume a hip-width stance.
- Keep the KBs at your sides with your palms are facing in.
- Maintaining the upright posture, take one large step forward and bend your knees until they nearly touch the ground.
- Pressing into the floor, extend your knees until your legs are straight. That’s one rep!
- If you’re a beginner, do a couple of sets of 8 to 10 reps each and if you’re an intermediate, do more than that.
3. Kettlebell Quad Extension
- Sit on the edge of a bench or tool with your feet slightly off the floor.
- Put your right foot into the kettlebell handle and firmly grip the bench with your hands for support.
- Slightly lean back your torso and extend your knees until your quads are activated.
- Squeezing your quadriceps, pause for a moment, and then land your feet on the ground.
- Do two sets of eight to ten reps each, so you feel the pain in your quad muscles.
You can also do a leg extension with the dumbbell.
4. Kettlebell Bulgarian Split Squat
- Holding one kettlebell in each hand, stand upright with your back facing the bench.
- Keep your arms straight at your sides with your palms are facing your body, and place the top of your right foot on a bench behind you.
- Make sure your core is tight, chest up and back straight.
- To start the movement, bend your knees and squat down as low as you can.
- Now, press into the floor through your heels to stand up back into the starting position. It’s your first repetition.
- Depending on your strength, you can do two to three sets of eight to ten repetitions each.
5. Kettlebell Sumo Squat For Side Quad
- Grab a kettlebell with your hands are straight in front of your thighs (you can also keep it in front of your chest with your elbows bent).
- Stand upright with your feet pointed out the sides from the center of your body.
- Keeping your back straight, bend at your knees and hip simultaneously until you get in a full squat position.
- Pause for one second and then stand back up to complete one rep.
- You’ll feel the contraction in your inner thighs during the movement.
- You can do as many sets and reps as you like to strengthen and develop quad muscles.
6. Kettlebell Deadlift
- Place a pair of kettlebells on the floor and stand upright in the shoulder-width stance with your feet between the weights.
- Pushing your hips back, bend your knees, and lower yourself to pick the weight. Maintain a neutral spine position during the entire movement.
- To lift the weights off the floor, extend your knees and push your hips are forward until you return to the standing position.
- Return the weight back on the floor to complete your first rep.
- Perform three to four sets of 4 to 8 reps each.
If you work out with dumbbells, you can do as many as six deadlift variations to build up your lower body.
7. Kettlebell Step up
- Pick a kettlebell in each hand, and get into the hip-width stance in front of a tool, box, or bench.
- Hold the kettlebells in front of your chest with your elbows are pointing out and maintain an upright posture.
- Step up on the box with your right foot.
- Push into the bench through your right heel to bring your left foot on the box. Now your legs are together.
- Reverse the movement and repeat for the suggested number of sets and reps.
- Depending on your fitness, you can do two to three sets of eight to ten repetitions each.
8. Kettlebell Lateral Lunges
- Holding one kettlebell in your hands, stand upright with your feet together.
- Keep the KB in front of your chest with your elbows are pointing slightly outward.
- Take one big step to your right side and bend your knees as much as you can.
- Pressing through your heels into the floor, extend your knees until your legs are straight. That’s one repetition.
- Do as many sets and reps as needed for each leg.
- Maintain upright posture during the entire movement.
9. Kettlebell Squat Hold
- Grab a kettlebell in your hands with a crush grip.
- Stand straight with your feet shoulder-width stance.
- Brace your core, inhale deeply and get into the squat position.
- Hold in the squat for ten to fifteen seconds and then get back to the standing position.
- Do it thrice (as a last kettlebell exercise for your quads) on your legs day.
10. Kettlebell Farmers Walk
- Holding one kettlebell in each hand, stand upright and keep your arms straight at your sides.
- Look forward, and keep your body in the upright position.
- Walk at your usual pace from one end to another for the desired amount of time.
I hope you liked the kettlebell quad exercises. If you want to build strong and toned thighs, you can incorporate them into your kettlebell leg workout plan.
You may also like some helpful articles:
- 1Quadriceps Muscle – Physiopedia
- 2Transference of kettlebell training to strength, power, and endurance – Journal of Strength and Conditioning Research
- 3Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength – Journal of Human Kinetics