I favor kettlebells over dumbbells, barbells and even machines in the gym. I find that kettlebells offer a challenge while still allowing me to move my body in a way that feels natural and functional, and they’re an easy way to add load to bodyweight exercises when I’m ready to progress.
“Using kettlebells allows you to provide more resistance and strengthen through progressive overload,” agrees certified personal trainer and BowFlex fitness advisor, Amy Kiser Schemper, who adds that “kettlebells also allow you to train unilaterally (one side at a time) to improve balance, coordination and correct muscle imbalances.”
Kiser Schemper has chosen five beginner-friendly exercises that are a great place to start with kettlebells. Squats, lunges and deadlifts all primarily build lower-body strength, giving you the muscular building blocks you need to deal with what life throws at you.
She’s pictured below using the Bowflex SelectTech 840 adjustable kettlebell, which switches between six weight settings from 8lbs and 40lbs at the click of a dial.
Kiser Schemper recommends you do three rounds of the following routine. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Rest for 60 seconds between rounds.
1. Kettlebell goblet squat
Time: 40sec Rest: 20sec
The position of the kettlebell makes this an excellent exercise for people trying a weighted squat for the first time, promoting an upright posture for your torso and requiring proper core engagement.
How to do it:
- Stand with your feet shoulder-width apart, holding a kettlebell by the sides of the handle against your chest.
- Push your hips back and bend your knees to lower, keeping your chest facing forward.
- Push through your heels to stand back up.
Muscles worked: Quads, glutes, hamstrings and core.
Modifications: If you find this too difficult, hold the kettlebell in front of your thighs rather than by your chest. To find a more comfortable stance, experiment with taking your feet wider or turning them out slightly.
2. Kettlebell Romanian deadlift
Time: 40sec Rest: 20sec
All types of deadlift are centered around the hinge movement. Master this and you’ll be able to bend over and pick up heavy things safely. The deadlift and its variations—like this beginner-friendly one—is one of the best moves for posterior chain strength and injury prevention.
How to do it:
- Stand with your feet hip-width apart and a slight bend in your knees, holding the kettlebell in front of your thighs in both hands with your palms facing you.
- Engage your core then hinge forward at the hips, pushing your butt back and maintaining the slight knee bend, to lower the kettlebell, keeping it close to your legs.
- Lower until you feel a slight stretch in your hamstrings, then push your hips forward powerfully to standing, squeezing your glutes and hamstrings at the top of the movement.
Muscles worked: Hamstrings, glutes, lower back and core.
3. Kettlebell reverse lunge
Time: 40sec Rest: 20sec
This exercise builds balance and unilateral strength, minimizing stress on the knees compared with forward lunges.
How to do it:
- Stand with your feet hip-width apart, holding a kettlebell in your right hand by your side.
- Step back with your right leg and bend both knees to lower until your right knee is just off the floor.
- Push through your left heel to return to standing.
- Repeat on the other side, alternating sides with each rep.
Muscles worked: Quads, glutes, hamstrings and calves.
4. Hip thrust
Time: 40sec Rest: 20sec
This exercise isolates and strengthens the glutes by improving hip extension, which is crucial for overall lower-body power, stability and posture.
How to do it:
- Sit on the floor holding a kettlebell on your hips, with your upper back resting against a weight bench, your knees bent and feet flat on the floor.
- Brace your core and push through your heels to lift your hips until your shoulders, hips and knees are in a straight line.
- Slowly and with control, lower your hips back to the start.
Muscles worked: Glutes, hamstrings, lower back and core.
5. Kettlebell lateral lunge
Time: 40sec Rest: 20sec
This exercise trains the lower body for lateral movement, which is often overlooked in workouts. It also improves balance and hip mobility, helping to prevent injuries.
How to do it:
- Stand with your feet hip-width apart, holding a kettlebell in your right hand.
- Step out to the left, keeping your toes pointed forward and bringing the kettlebell towards the center.
- Bend your left knee and push your hips back to lower.
- Push through the outside of your left foot to return to the center.
- Continue for time, then repeat on the other side.
Muscles worked: Glutes (especially the gluteus medius), quadriceps and adductors.
Amy Kiser Schemper is a certified personal trainer, group fitness instructor and BowFlex fitness advisor. She has over 20 years of experience in the fitness industry. She has a master’s degree in Exercise Science from Concordia University in Chicago and is a certified pregnancy and postpartum corrective exercise specialist, and a menopause exercise specialist.
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