If your kettlebell has been collecting dust because you’re scared of doing it wrong, trust me, most of us start there.
So today’s kettlebell workout for women walks you through 13 moves for your legs and booty, and it’s okay to slow down whenever you need to.
And since this women’s kettlebell workout needs nothing else, you can dust yours off and start at home!
Arabesque with Knee Drive
This ballet-inspired move is a great way to open a kettlebell workout for women. It fires up your glutes and hamstrings right away.
Balancing on one leg takes some focus, so don’t worry if you wobble a bit.
Slow down whenever you need to.
How to perform:
- Stand on your left foot, kettlebell in your left hand.
- Hinge forward, lowering the kettlebell toward the floor.
- Extend your right leg straight behind you to hip height.
- Return to standing and drive your right knee up to hip height.
- Repeat the hinge and knee drive for the full interval.
- Switch legs, holding the kettlebell in your right hand.
Lunge Back on Toes
Resting on your toes between reps keeps the tension on your working leg. Your glutes and quads never really get a break.
That light back foot also puts your balance to the test.
Expect this one to burn pretty quickly!
How to perform:
- Stand holding the kettlebell in your left hand.
- Rest your right foot on its toes beside your left foot.
- Step your right foot back and lower until your knee nears the floor.
- Push through your left foot and return to your right toes.
- Keep your right heel lifted the whole time.
- Repeat for the interval, then switch legs and kettlebell hands.
Lateral Lunges
Most leg moves have you going forward and back, but real life happens side to side, too.
This move targets your inner thighs and outer glutes in a way regular lunges can’t.
Tight hips? Just don’t sink as deep.
How to perform:
- Hold the kettlebell by the horns at your chest.
- Step your right foot out wide to the side.
- Sit your hips back and bend your right knee.
- Keep your left leg straight with that foot on the floor.
- Push off your right foot to return to standing.
- Alternate sides for the full interval.
Diagonal Lunges
Stepping out on an angle shifts more of the work into your glutes and hamstrings than a lateral lunge does.
Your straight leg also gets a nice inner thigh stretch.
Take it slow until the angle feels natural.
How to perform:
- Hold the kettlebell handle with both hands in front of your hips.
- Step your right foot forward and out at a diagonal.
- Bend your right knee and keep your left leg straight.
- Lower the kettlebell toward the floor inside your right foot.
- Push off your right foot to return to the start.
- Alternate sides for the full interval.
ROM Deadlift to Squat
This combo pairs a hinge with a squat. You’ll hit your hamstrings, glutes, and quads in one go.
Switching where the kettlebell sits takes a few reps to get used to.
Once it clicks, it feels really smooth!
How to perform:
- Stand hip-width apart, holding the kettlebell handle with both hands.
- Hinge at your hips and lower the kettlebell toward your shins.
- Drive your hips forward to stand back up tall.
- Lift the kettlebell to your chest and squat down.
- Stand up and lower the kettlebell back to your hips.
- Repeat the full sequence for the interval.
Sumo Squat
Sumo squats put extra focus on your inner thighs and glutes, which is why they’re a staple in any women’s kettlebell workout.
It doubles as a hip opener.
If your knees start caving in, go lighter.
How to perform:
- Stand with your feet wide and your toes turned out.
- Hold the kettlebell handle with both hands between your legs.
- Lower your hips until your thighs are about parallel.
- Push your knees out and keep your chest upright.
- Push through your feet to stand tall again.
Conventional Deadlift
How often do you pick something up off the floor? Probably a lot. That’s exactly what this move trains.
Building strength in your glutes, hamstrings, and lower back makes everyday lifting feel easier.
Nail your form before going heavier.
How to perform:
- Place the kettlebell on the floor between your feet.
- Push your hips back, bend your knees, and grip the handle.
- Keep your back flat and your arms straight.
- Stand up tall, lifting the kettlebell to your thighs.
- Hinge back down and lower the kettlebell to the floor.
Calf Raises
Calves often get skipped in leg workouts, but they play a big role in keeping your ankles steady.
It looks easy until the burn sneaks up on you!
Slower reps get more out of your calves, so don’t rush it.
How to perform:
- Stand tall with your feet about hip-width apart.
- Hold the kettlebell handle with both hands in front of your thighs.
- Rise up onto the balls of your feet.
- Lower your heels back to the floor with control.
- Keep your legs straight and body upright throughout.
Alt Curtsy Lunges
The curtsy angle hits the sides of your glutes, a spot other leg moves often miss.
Switching kettlebell hands every rep adds a fun coordination challenge.
It might feel clunky at first, but it smooths out after a few reps.
How to perform:
- Hold the kettlebell in your right hand, left hand on your chest.
- Step your left foot back and behind your right leg.
- Bend both knees until your back knee nears the floor.
- Push through your right foot to return to standing.
- Pass the kettlebell to your left hand in front of you.
- Alternate sides for the full interval.
Kettlebell Swings
No kettlebell workout feels complete without swings. They work your glutes and get your heart pumping.
The power comes from your hips, not your arms.
If your shoulders start doing the work, reset and try again.
How to perform:
- Stand shoulder-width apart with the kettlebell on the floor in front.
- Hinge and grip the handle with both hands.
- Hike the kettlebell back between your legs.
- Snap your hips forward and swing it to shoulder height.
- Let it fall back between your legs as you hinge.
- Keep your arms straight and swing for the full interval.
Wide Glute Bridges
Time to lie down, but don’t get too comfortable. These last moves are all about your glutes.
Going wider puts extra focus on the outer part of your booty.
A folded towel under the kettlebell helps if it digs into your hips.
How to perform:
- Lie on your back with your knees bent.
- Place your feet flat, wider than hip-width apart.
- Rest the kettlebell across your hips, holding it with both hands.
- Press through your feet to lift your hips in line with your knees.
- Lower your hips back toward the floor.
Glute Bridges on Toes
Being up on your toes turns up the difficulty and makes your legs work harder.
You’ll feel your thighs and calves joining in.
If your calves cramp up, lower your heels and shake it out.
How to perform:
- Lie on your back with knees bent and feet hip-width apart.
- Lift your heels so only the balls of your feet touch.
- Rest the kettlebell across your hips, holding it with both hands.
- Press through your toes to lift your hips in line with your knees.
- Lower your hips back toward the floor.
- Keep your heels lifted for the full interval.
Glute Bridge Knee Taps
You made it to the last move! Let’s finish this quick kettlebell workout strong.
Holding the bridge while your knees open and close keeps constant tension on your outer glutes.
It’ll burn by the end. Push through those last few seconds!
How to perform:
- Lie on your back with knees bent and feet hip-width apart.
- Rest the kettlebell across your hips, holding it with both hands.
- Lift your hips into a bridge and hold them up.
- Open your knees out to the sides.
- Bring your knees back in until they tap together.
- Continue opening and tapping for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
