You only need three kettlebell moves to strengthen your legs, according to this expert trainer

Try this squat, swing and deadlift routine if you want to strengthen your lower body

Woman in a gym setting doing a kettlebell goblet squat
(Image credit: Getty Images)

At Fit&Well, we love kettlebells: they're a versatile training tool that can take your home workouts to the next level. If you want to start using them, it's helpful to have a few simple routines committed to memory, like this three-move sequence from Bio-Synergy's NASM-certified trainer Jo Burland.

This session features some of our favorite exercises, including goblet squats and kettlebell swings. You can combine it with one of our upper-body workouts, too, or just do it by itself for a quick lower-body hit. 

If you're new to strength training, try doing the exercises without any weight to begin with, then add in a kettlebell when you're feeling more confident. 

BalanceFrom wide grip kettlebell set: was $44.99, now $19.99 at Walmart

BalanceFrom wide grip kettlebell set: was $44.99, <a href="https://goto.walmart.com/c/1943169/565706/9383?subId1=hawk-custom-tracking&sharedId=hawk&u=https%3A%2F%2Fwww.walmart.com%2Fip%2FBalanceFrom-Wide-Grip-Kettlebell-Exercise-Fitness-Weight-Set-3-Pieces-5lb-10lb-and-15lb-Kettlebells%2F231539114" data-link-merchant="walmart.com"" target="_blank">now $19.99 at Walmart

Save $25 There are plenty of discounted kettlebells available right now, thanks to the early <a href="https://www.fitandwell.com/deals/black-friday-weights-deals" data-link-merchant="fitandwell.com"" data-link-merchant="walmart.com"">Black Friday weights sales. This set is ideal for beginners, with 5lb, 10lb and 15lb options. 

Simple three-move kettlebell workout

  • Goblet Squats 3x10-12
  • Kettlebell swings 3x10-20
  • Kettlebell deadlifts 3x 10-12

1. Goblet Squat

Woman doing goblet squat movement in gym

(Image credit: Getty Images)

Sets: 3 Reps: 10-12

  • Stand with your feet shoulder-width apart and hold the kettlebell close to your chest with both hands, keeping your elbows pointed down.
  • Lower yourself into a squat by pushing your hips back and bending your knees. Keep your chest up and your back straight. Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the ground.
  • Push through your heels to stand back up.

2. Kettlebell swings

Sets: 3 Reps: 15-20

  • Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
  • Grab the kettlebell with both hands and swing it back between your legs.
  • Explosively swing the kettlebell up to shoulder height by using your hips and glutes.
  • Control the swing back between your legs.

3. Kettlebell deadlifts

Woman in a gym doing a deadlift with a kettlebell

(Image credit: Getty Images)

Sets: 3 Reps: 10-12

  • Place a kettlebell on the ground between your feet. Stand with your feet hip-width apart and your toes pointing forward.
  • Bend at your hips and knees to lower yourself and grasp the kettlebell with both hands. Keep your back flat and chest up.
  • Stand up by extending your hips and knees while holding the kettlebell close to your body.
  • Lower the kettlebell back to the ground with control.
Jo Burland, PT
Jo Burland

Jo Burland, is a NASM-certified level 3 trainer and Bio-Synergy ambassador. She has completed a number of fitness-focused charity events including the London to Brighton 100km.

Need help choosing a new weight? Our guide to the best kettlebells can help

Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.