#Kettlebell Split Squat

Top 5 KB Squat Variations ✅ protocol 👇 Here are five of my go to lower body squat variations that I enjoy doing with the kettlebell. I’ll normally only hit one or two of these in one session, and that is what I recommend you do if you are hitting a full body split. If you are training purely a lower body day, hit three or four of these for 3 to 5 rounds of 8 to 12 reps. Let’s move 🌊 __ My app 📲 @flo.functionaltraining Shorts 🩳 @byltbasics

SAVE THIS 🔥!! Lower Body TONE-UP to finish off your week! Kettlebell only 😈. Got myself two kettlebells yesterday 😆! Be prepared for a lot of new and fun workouts from me! Love leveling up and exploring new ways to move 💪🏾. There are so many different ways to strengthen your body! I have hundreds of workouts and multiple programs that can get you started on your journey 😝. Visit my profile and peep the link 👀. Do this workout for 3 full rounds 🥵!! 1. Low KB Lateral Lunge Slides [20x] 2. Front Lunge KB Pass-Under [20x] 3. KB Low Sumo Squat [15x] 4. Single Leg KB DL’s [10x per side] 5. KB Good Mornings [10x] Good luck and get yourself moving today!! Wearing my favorite @fleo blue 💙 + their comfy cozy shorts ☺️ . . . . . #lowerbodyworkout #legworkout #legday #lowerbody #kettlebell #kettlebellworkout #reels #explore #gluteworkout #homeworkout #motivation #corestrength

If you’ve told me that you can get a crazy lower-body pump with just one kettlebell back in my CrossFit days, I would probably reconsider our friendship 😂 Did this one yesterday, still walking like a baby giraffe 🦒 My legs forgot how to leg. Here’s the breakdown: 5 rounds - 90 sec rest between each round 8 reps Goblet Clean Squat +8 reps Gorilla Swing +8 reps Goblet Squat And finish off with maximum air squats (fast!) I used 24kg - if you have multiple weights, do 1-2 rounds with a lower weight and increase each round until the Air Squats feel like 120kg Barbell Back Squat. This workout doesn’t take long. You can do it as part of your workout, a cashout, or a standalone quick burn. SAVE & TRY LATER Find many kettlebell workouts and programs inside the KBMH app link in bio #kettlebell #kettlebellworkout #supersets #legsworkout #lowerbody quads homeworkout kbmh vadimkettlebell

3 kettlebell exercises for strength and mobility 🔥 Workout (save this): 3–4 rounds • Lunge swing → lunge chop swing 1 minute AMRAP • Figure 8 lunges – 10 reps per side • Row → clean → rotational press – 10 reps per side Rest 60 sec between rounds This kettlebell flow challenges your body in every plane of motion—building strong legs, a resilient core, and mobile hips and shoulders. Lunge-based swings and chops fire up lower-body strength while improving coordination. Figure 8 lunges unlock hip mobility and rotational control. The row to clean to rotational press ties it all together, reinforcing upper-body strength and core stability. Move with intention, stay fluid, and let your strength and mobility grow together. Training to move better all around 💪🏾 #kettlebelltraining #kettlebellworkout #functionalfitness #kettlebells #fullbodyworkout

Comment the word “METHOD” to get access to my entire Functional Method training series for free. Damn, this one hurt! While also being very effective in pumping out the quads and glutes✅ Get after this lower body complex only if you’re ready to go to the pain cave! 5 rounds with 90-120 seconds rest in between rounds - Squat Clean w/ 2 Second Pause x 5 - Goblet Squat x 5 - Goblet Back Lunges x 5 (each leg) #kettlebell #kettlebellworkout #legworkout

🔱 ONE KETTLEBELL ALL YOU NEED ⏳3 rounds | 30 sec work | 30 sec rest 1️⃣ Cross Body Lunge 2️⃣ Halo to Thruster 3️⃣ Over Shoulder Pullover 4️⃣ Rotational Thruster 5️⃣ Seated Halo to Press Out 🤝 Share | Save | Enjoy #kettlebell #homeworkout #burnfat #shredded #workoutvideos

Another 🔥 Kettlebell workout! Using the 28kg kb for this one. The best thing about this workout is I wanted to make a routine that was a mix of Conditioning, Strength, Functional and Mobility Training. Footwear @vivobarefoot motus strength, my absolute favourite colour way and ideal for training that requires alot of stability! The lotus is definitely my favourite all round training shoe. My Code ‘OBI20’ to save some 💰 and get your hands on a pair :) 40mins EMOM 1’ - Split stance Rkbs x 15 1’ - Single Arm (R) Hang Cluster x 10 1’ - Single Arm (L) Hang Cluster x 10 1’ - Slingshot x 15 1’ - Single Arm (R) Clean + Windmill x 10 1’ - Single Arm (L) Clean + Windmill x 10 1’ - Single Arm (R) Snatch Split Jerk x 10 1’ - Single Arm (R) Snatch split jerk x 10 More awesome workouts and 7 days free trail on my Crossliftr App check out my bio! . . . #kettlebell #kettlebellworkout #strengthtraining #strengthandconditioning #explosivetraining #functionalfitness #fyp

New to kettlebell training? Start here. When it comes to kettlebells these are the 5 moves that should dial in and keep in your weekly routine to build a strong foundation. 1. Swings: teach full body power and coordination while working hips, low back, legs and core 2. Single Arm Cleans: teach athletic power and unilateral strength plus coordination, also a solid full body exercise 3. Goblet Squats: train lower body while challenging core strength and mobility, also push your shoulders, upper back and grip strength 4. Push Press: hit shoulders, explosive power in our hips, single arm strength, and core stability 5. Halos: work shoulder mobility while challenging your upper back and grip strength, a solid strength and mobility exercise These exercises can all be done together for a great workout and each one is easily progressed through more difficult variations or strung together to make some brutal complex movements. Need help putting it all together? Then check out my App and Programs to build on these exercises and tons more. #kettlebellworkouts #beginnerworkout #strengthtraining #homeworkouts

@matttralli5 KETTLEBELL LEG WORKOUT 5 Rounds 60 seconds of rest Narrow Squat ×5 Wide Squat ×5 Split Squat ×10 (each side) RDL X10 Half Kneeling KB Swing ×10 (each side) Last exercise courtesy of @drjohnrusin #legsworkout #legday #legs #kettlebell #kettlebellworkout #kettlebellroutine #squats #deadlift #dogpound #la #workoutroutine #workoutmotivation

How to Kettlebell Somersault Squat 🤝 ------------------------------------ Check out new @gymbeam Collection, link 👉 Bio Code 👉 Petar5

20 Minute Full Body Kettlebell Routine: 1) deadlift (x8) 2) spider-man push ups (x8) 3) offset reverse lunge (X8) 4) clean and press (x8) 5) pullovers (x15) 3 rounds Rest 1-2 minutes in between rounds Save this & give it a try!💪 #kettlebellworkout #fullbodyworkout #shred #workout #kettlebells

Not sure what kettlebell weight to start with? Here’s a simple guide you can trust. 🔥 BEGINNER Women: 6–12kg Men: 10–16kg You’re a beginner if: 1. You have no kettlebell experience 2. You’ve trained in the gym but never learned KB technique 3. Swings, cleans, racks, and overhead positions are new to you 4. You’re still learning control, timing, and stability 🔥 INTERMEDIATE Women: 12–16kg Men: 18–24kg You’re intermediate if: 1. You know the basic kettlebell patterns 2. You can swing, clean, press, and squat with stable form 3. You can control momentum and keep the bell close to the body 4. Racking and overhead positions feel comfortable 5. You can flow through combinations with minimal breakdowns 🔥 ADVANCED Women: 18kg+ Men: 24kg+ You’re advanced if: 1. You handle heavy loads with clean technique 2. You perform explosive movements with precision 3. You stay stable under fatigue and complexity 4. You can execute flows, rotations, and transitions smoothly If you want to learn kettlebells from scratch and work your way up to advanced combos and workouts that transform your body, join my kettlebell programs inside my app. Comment “MOVES” for access to my workout app 🔥 #workout #workoutmotivation #fitness #kettlebell #fitness