{"id":24479,"date":"2021-07-06T17:10:33","date_gmt":"2021-07-06T17:10:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=24479"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"kettlebell-leg-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/","title":{"rendered":"Kettlebell Leg Workout To Build Strong Legs And Core"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#How_To_Gain_Leg_Mass\" >How To Gain Leg Mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Leg_Workout_Bodybuilding\" >Kettlebell Leg Workout Bodybuilding<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Workouts_Boost_Your_Fat-Burning_Mechanisms\" >Kettlebell Workouts Boost Your Fat-Burning Mechanisms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Workouts_Reduce_Pain_In_Your_Neck_Shoulders_And_Lower_Back\" >Kettlebell Workouts Reduce Pain In Your Neck, Shoulders And Lower Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Workouts_Can_Improve_Your_Posture\" >Kettlebell Workouts Can Improve Your Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#General_Instructions\" >General Instructions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Deadlift\" >Kettlebell Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Racked_Squat\" >Kettlebell Racked Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Goblet_Squat\" >Kettlebell Goblet Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Squat_Clean\" >Kettlebell Squat Clean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Swing\" >Kettlebell Swing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Alternating_Single-Arm_Kettlebell_Swing\" >Alternating Single-Arm Kettlebell Swing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Kettlebell_Tactical_Lunge\" >Kettlebell Tactical Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Sumo_Squat\" >Sumo Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#How_To_Use_Kettlebells_Correctly\" >How To Use Kettlebells Correctly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Keep_Your_Feet_Planted_And_Weight_On_Your_Heels\" >Keep Your Feet Planted And Weight On Your Heels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Dont_Lift_Kettlebells_Directly_Over_Your_Head\" >Don\u2019t Lift Kettlebells Directly Over Your Head<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Protect_Your_Back_When_Using_Kettlebells\" >Protect Your Back When Using Kettlebells<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you looking to sculpt and tone your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">lower body muscle<\/a>? Perhaps you want to move faster, gain strength, or even lose weight. Whichever the case, kettlebells are the way to go. Sure, they may look intimidating at first sight. However, taking that first step will be totally worth it. Research suggests that <a href=\"https:\/\/betterme.world\/articles\/lunge-variations\/\">lower body<\/a> workouts have a greater carryover effect on your upper body (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\">1<\/a>). This article shows you how to build your leg mass and create the domino effect through kettlebell workout.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Gain_Leg_Mass\"><\/span><b>How To Gain Leg Mass?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019re looking to gain some leg mass through kettlebell workouts. However, which specific muscles do these exercises target? Let\u2019s find out.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core Muscles.<\/b><span style=\"font-weight: 400;\"> Many kettlebell workouts involve squats, lunges, and <a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\">crunches<\/a>. These, plus other similar moves, tend to work on your abs and other core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes. <\/b><span style=\"font-weight: 400;\">If you\u2019re looking to tone your butt muscles, kettlebell workouts will help you achieve your goals. Why? Whenever you perform that lunge or squat using a <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell<\/a>, you add some extra load on your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs. <\/b><span style=\"font-weight: 400;\">Lunges are arguably the most popular move in kettlebell workouts. And if there\u2019s one thing that lunges really work on, it&#8217;s your leg muscles. Adding kettlebells will only make the process faster and more intense.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arms. <\/b><span style=\"font-weight: 400;\">One of the most popular uses for kettlebells is in arms exercises like shoulder presses. They put some extra challenge to the muscle in your arms, thus helping in activating them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back Muscles<\/b><span style=\"font-weight: 400;\">. <a href=\"https:\/\/betterme.world\/articles\/kettlebell-back-workout\/\">Kettlebell<\/a>, when performing a deadlift, really helps when toning your back muscles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So yes, kettlebell workouts can work on both your upper and lower body muscles. However, there are specific exercises that will primarily target particular groups of muscles. Next, we look at such exercises that\u2019ll help you build your leg muscle mass.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">Leg Workout For Running To Build Strength And Endurance<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Leg_Workout_Bodybuilding\"><\/span><b>Kettlebell Leg Workout Bodybuilding<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have you been wondering what are the best leg workouts for men and women? Well, these kettlebell leg workouts may be just what you\u2019re looking for. But first, what are some of the benefits of kettlebell workouts?<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Workouts_Boost_Your_Fat-Burning_Mechanisms\"><\/span><b>Kettlebell Workouts Boost Your Fat-Burning Mechanisms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebells provide a huge calorie-burning potential that ultimately translates to weight loss. According to the American Council on Exercise (ACE), kettlebells can torch as many as 20 calories per minute. That means that you lose an impressive 400 calories in a 20-minute workout (<\/span><a href=\"https:\/\/acewebcontent.azureedge.net\/cp\/pdfs\/FitnessMatters\/Jan10.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Workouts_Reduce_Pain_In_Your_Neck_Shoulders_And_Lower_Back\"><\/span><b>Kettlebell Workouts Reduce Pain In Your Neck, Shoulders And Lower Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A small study indicated that kettlebell workouts could relieve pain in your shoulder, neck and lower back muscles. 57% and 46% of the participants in the study noticed a reduction in musculoskeletal pain in their neck\/shoulders and lower back respectively. These exercises can also help prevent future injuries by strengthening the muscles around these joints (<\/span><a href=\"https:\/\/www.jstor.org\/stable\/41151543\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Workouts_Can_Improve_Your_Posture\"><\/span><b>Kettlebell Workouts Can Improve Your Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your posterior chain is a series of muscles that include your glutes, trapezoids, deltoids and hamstrings. The stronger they are, the better posture you\u2019ll have. So you\u2019ll be able to jump higher, run faster and move more smoothly. Kettlebell swings are particularly effective at strengthening these muscles, hence improving your posture (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22843044\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading to find out how you can pull them off either at the gym or in the comfort of your home.<\/span><\/p>\n<h3><\/h3>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-40145\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/rsdfsd.jpg\" alt=\"Fitness App\" width=\"700\" height=\"420\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/rsdfsd.jpg 700w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/rsdfsd-300x180.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"General_Instructions\"><\/span><b>General Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like all exercises, kettlebell <a href=\"https:\/\/betterme.world\/articles\/benefits-of-jump-rope\/\">workouts<\/a> can be dangerous if done incorrectly or using the wrong form. Here are some instructions that you should pay attention to before, during, and after each leg workout with kettlebells.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For each exercise, perform between 8-12 reps. If it\u2019s a unilateral move, each side gets the same number of reps within the given range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete about 3-5 sets for maximum impact.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set aside a rest period of 2-3 minutes between each set before proceeding to the next move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, these are 20 min leg kettlebell workouts. So try not to overtrain, and where you have to, take enough rest periods between sessions.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">That said, below are samples of kettlebell leg and shoulder workouts without procedural steps on how to do them:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Deadlift\"><\/span><b>Kettlebell Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been looking for a simple at-home leg workout with kettlebells? Well, this may turn out to be just what you need. This move primarily targets your hamstrings, glutes, and <a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-for-beginners\/\">core<\/a>. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart, knees slightly bent. Now hold a kettlebell using both hands by the handle and relax your arms in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, hinge at your hips, gently bend your knees and push back your butt to perform a deadlift. Now slowly lower the weight down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause once you\u2019re at the bottom, then slowly stand and return to your starting position. Squeeze your glutes once you\u2019re at the top. This forms one complete rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish off by doing the required number of reps.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-31234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Racked_Squat\"><\/span><b>Kettlebell Racked Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your quads, hamstrings, glutes, and core. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart, toes slightly turned outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now hold a kettlebell in both hands at your shoulders. Ensure you\u2019re holding the weights by their handles and that you\u2019re using an overhand grip. Doing this should make your palms face forward, and bells rest on your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, shift your weight into your heels, making sure you engage your core, keep your back flat and chest lifted. Follow this by pushing back your hips and bending your knees to lower yourself into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand, then squeeze your glute once you\u2019re at the top. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish off by doing the required number of reps.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Goblet_Squat\"><\/span><b>Kettlebell Goblet Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your hamstrings, glutes, quads, and core. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet slightly wider than hip-width apart and toes slightly turned outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now hold the kettlebell by the bell using both hands at your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, shift your weight into your heels, making sure you engage your core, keep your back flat and chest lifted. Follow this by pushing back your hips and bending your knees to lower yourself into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now drive through your heels to stand, then squeeze your glutes once you\u2019re at the top. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish off by doing the required number of reps.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-30797 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148-1024x576.png\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4148.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Squat_Clean\"><\/span><b>Kettlebell Squat Clean<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your glutes, quads, hamstrings, and core. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet about shoulder-width apart and a kettlebell on the ground between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now bend your knees as you push back your hips to lower into a squat. Grab the kettlebell using both hands by the top of the handle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, drive through your heels to stand while you pull the weight up to your chest. Now quickly swap your hands from the handles to the bell in the same upward movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back into a squat almost immediately, then shift your weight into your heels. Also, ensure that you bend your knees while pushing back your hips during this movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand and squeeze your glutes once you\u2019re at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch your hands back to the kettlebell handle to reverse this movement. Follow this by lowering the weight back to the floor while you bend your knees and push back your hips. Doing this ensures that your spine remains straight. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish off by performing the required number of reps.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/a-leg-workout-for-mass\/\">A Leg Workout For Mass To Make Your Leg Day Count<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Swing\"><\/span><b>Kettlebell Swing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your core, quads, hamstrings, and glutes. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by making a triangle with the kettlebell and your feet. Ideally, your feet should be at the bottom of the triangle and the kettlebell on top, about a foot in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at your hips with a soft bend in your knees while you push back your butt. Grab the handle with both hands and tilt the bell on its side with the handle toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, hike the kettlebell high up in your groin area. Ensure your wrists touch high on your inner thigh during this movement. Simultaneously thrust your hips forward aggressively such that you\u2019re standing in a plank at the top of the swing. You should also be looking straight ahead as you squeeze your core, glutes, and quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the bell reaches chest height (below shoulder height), hinge forward at your hips and push back your butt. The bell should drop on its own when you do this. Also, you shouldn\u2019t feel like you\u2019re using your arms to do the lifting. To avoid straining your neck, let your eyes, head, and neck follow. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the required number of reps, then finish off by making a backswing. Bring the bell through your legs, but don\u2019t thrust your hip forward. Instead safely place the weights back on the floor.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-30789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1024x576.png\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Alternating_Single-Arm_Kettlebell_Swing\"><\/span><b>Alternating Single-Arm Kettlebell Swing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your glutes, hamstrings, core, and quads. It\u2019s also advisable that you master the two-handed kettlebell swing before trying it out. If you\u2019re learning it for the first time, start with a lighter weight. That\u2019s because you\u2019ll be demanding more stability from your core by handling the weight with one hand at a time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by making a triangle with the kettlebell and your feet. Your feet should be at the bottom of the triangle and the kettlebell on top, about a foot in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward at your hips with a slight bend in your knees and push back your butt. Now grab the handle with your right hand. Tilt the bell on its side with the handle toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hike the kettlebell high up in your groin area, ensuring your wrists touch high on your inner thigh during this movement. Simultaneously thrust your hips forward aggressively such that you\u2019re standing in a plank at the top of the swing. You should also be looking straight ahead as you squeeze your core, glutes, and quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the ball almost reaches your chest height (below shoulder height), bring up your left hand, then pass the weight to it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the ball drop on its own as you hinge forward and push back your butt again. You should not use your arms to do any lifting. Let your eyes, head, and neck follow to relieve the strain on your neck. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pass the weight back to your right hand for the next rep. Continue this alternating pattern for the required number of reps on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After finishing all your reps, perform a backswing. Bring the bell through your legs but don\u2019t thrust your hip forward. Instead, safely place the weights back on the floor.<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-30791 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1024x576.png\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Tactical_Lunge\"><\/span><b>Kettlebell Tactical Lunge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your core, hamstrings, glutes, and quads. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart. Now hold a kettlebell in your right hand by the handle. Your arm should rest comfortably by your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move back about 2 feet with your right foot and land on the ball of your right foot. Make sure that your heel is off the ground during this movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, bend both of your knees, thus creating two 90-degree angles with your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you get into this position, your shoulder should be above your hips and chest upright. Your torso should also lean slightly forward so that your back isn\u2019t arched or rounded. Also, ensure your left shin is perpendicular to the floor and your left knee is stacked above your left ankle. Finally, your core and butt should also be engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After lowering yourself into the lunge position, pass the kettlebell under your front left knee, handing it to your hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now push through the heel of your left foot to stand up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your left foot back into a reverse lunge, passing the weight from your left hand to your right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the heel of your right foot to stand. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue switching sides while passing the weight underneath your legs for the required number of reps.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-30790 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-1024x576.png\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Sumo_Squat\"><\/span><b>Sumo Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily targets your glutes and quads. Here\u2019s how you do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet wider than shoulder-width apart and toes turned outward. Now hold a kettlebell with both of your hands. This becomes your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, shift your weight into your heels, then push back your hips and lower into a squat. Your core should be engaged, chest lifted, and back flat during this movement. Also, make sure you keep your spine long and upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand and squeeze your glutes once you\u2019re at the top. This completes one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish off by performing the required number of reps.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Use_Kettlebells_Correctly\"><\/span><b>How To Use Kettlebells Correctly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like all equipment used during workouts, you need to be careful when using kettlebells to avoid injury. Compared to dumbbells, kettlebells pose greater risks of injury when not used in the right form. That\u2019s mainly because your shoulder, wrist, and lower back are exposed when exercising using this equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the things you should watch out for when using kettlebells:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter wp-image-30041 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879-1024x576.png\" alt=\"kettlebell leg workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-3879.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Keep_Your_Feet_Planted_And_Weight_On_Your_Heels\"><\/span><b>Keep Your Feet Planted And Weight On Your Heels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whenever you\u2019re using kettlebells, you need a firm foundation to lift and move them. A firm foundation reduces the risk of injury that can be accrued from losing control of the equipment. The best way to avoid this is by making sure your heels always have a firm grip on the ground.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Lift_Kettlebells_Directly_Over_Your_Head\"><\/span><b>Don\u2019t Lift Kettlebells Directly Over Your Head<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s easier to lose your grip when using a kettlebell compared to when you\u2019re using dumbbells. That said, you wouldn\u2019t want to slip or drop the weight directly on your skull, right? So as a safety precaution, avoid lifting them directly above your head.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protect_Your_Back_When_Using_Kettlebells\"><\/span><b>Protect Your Back When Using Kettlebells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protecting your lower back is crucial in any exercise you\u2019re doing, not just kettlebell workouts. When you\u2019re picking it off the ground, or swinging it in the air, avoid arching your back. Instead, use your legs and hips to generate the force and power required for all movements.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out and staying in shape is not always easy. It takes commitment and discipline, but no one ever said it couldn\u2019t be fun. Adding kettlebells to your workouts on your leg days will take things up a notch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bonus? It doesn\u2019t matter where you are. So if you have been looking for something to spice up home leg workouts for men and women, then this is it! It&#8217;s about time you gave it a shot, don\u2019t you think?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Kettlebell_Leg_Workout_To_Build_Strong_Legs_And_Core\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\"><span style=\"font-weight: 400;\">Effect of Lower-Body Resistance Training on Upper-Body Strength Adaptation in Trained Men<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22843044\/\"><span style=\"font-weight: 400;\">Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/acewebcontent.azureedge.net\/cp\/pdfs\/FitnessMatters\/Jan10.pdf\"><span style=\"font-weight: 400;\">Kettlebells: Twice the Results in Half the time<\/span><\/a><span style=\"font-weight: 400;\"> (2010, )azureedge.net<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.jstor.org\/stable\/41151543\">Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial<\/a> (2011, jstor.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Are you looking to sculpt and tone your lower body muscle? Perhaps you want to move faster, gain strength, or even lose weight. Whichever the case, kettlebells are the way to go. Sure, they may look intimidating at first sight. However, taking that first step will be totally worth it. Research suggests that lower body [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24486,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,54],"tags":[],"coauthors":[122],"class_list":["post-24479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kettlebell Leg Workout To Build Strong Legs And Core - BetterMe<\/title>\n<meta name=\"description\" content=\"Are kettlebell leg workouts effective? And just how safe are they? Here\u2019s everything you need to know about them. Keep reading!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kettlebell Leg Workout To Build Strong Legs And Core\" \/>\n<meta property=\"og:description\" content=\"Are kettlebell leg workouts effective? And just how safe are they? Here\u2019s everything you need to know about them. Keep reading!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Kettlebell Leg Workout To Build Strong Legs And Core\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\"},\"wordCount\":2713,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg\",\"articleSection\":[\"Core Workouts\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you looking to sculpt and tone your <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\\\">lower body muscle<\/a>? Perhaps you want to move faster, gain strength, or even lose weight. Whichever the case, kettlebells are the way to go. Sure, they may look intimidating at first sight. However, taking that first step will be totally worth it. Research suggests that <a href=\\\"https:\/\/betterme.world\/articles\/lunge-variations\/\\\">lower body<\/a> workouts have a greater carryover effect on your upper body (<a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\\\">1<\/a>). This article shows you how to build your leg mass and create the domino effect through kettlebell workout.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Gain Leg Mass?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019re looking to gain some leg mass through kettlebell workouts. However, which specific muscles do these exercises target? Let\u2019s find out.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Core Muscles.<\/b><span style=\\\"font-weight: 400;\\\"> Many kettlebell workouts involve squats, lunges, and <a href=\\\"https:\/\/betterme.world\/articles\/types-of-crunches\/\\\">crunches<\/a>. These, plus other similar moves, tend to work on your abs and other core muscles.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Glutes. <\/b><span style=\\\"font-weight: 400;\\\">If you\u2019re looking to tone your butt muscles, kettlebell workouts will help you achieve your goals. Why? Whenever you perform that lunge or squat using a <a href=\\\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\\\">kettlebell<\/a>, you add some extra load on your glutes.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Legs. <\/b><span style=\\\"font-weight: 400;\\\">Lunges are arguably the most popular move in kettlebell workouts. And if there\u2019s one thing that lunges really work on, it's your leg muscles. Adding kettlebells will only make the process faster and ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\",\"name\":\"Kettlebell Leg Workout To Build Strong Legs And Core - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are kettlebell leg workouts effective? And just how safe are they? Here\u2019s everything you need to know about them. 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Keep reading!","og_url":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Kettlebell Leg Workout To Build Strong Legs And Core","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/"},"wordCount":2713,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg","articleSection":["Core Workouts","Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you looking to sculpt and tone your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">lower body muscle<\/a>? Perhaps you want to move faster, gain strength, or even lose weight. Whichever the case, kettlebells are the way to go. Sure, they may look intimidating at first sight. However, taking that first step will be totally worth it. Research suggests that <a href=\"https:\/\/betterme.world\/articles\/lunge-variations\/\">lower body<\/a> workouts have a greater carryover effect on your upper body (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29257792\/\">1<\/a>). This article shows you how to build your leg mass and create the domino effect through kettlebell workout.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>How To Gain Leg Mass?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You\u2019re looking to gain some leg mass through kettlebell workouts. However, which specific muscles do these exercises target? Let\u2019s find out.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core Muscles.<\/b><span style=\"font-weight: 400;\"> Many kettlebell workouts involve squats, lunges, and <a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\">crunches<\/a>. These, plus other similar moves, tend to work on your abs and other core muscles.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes. <\/b><span style=\"font-weight: 400;\">If you\u2019re looking to tone your butt muscles, kettlebell workouts will help you achieve your goals. Why? Whenever you perform that lunge or squat using a <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell<\/a>, you add some extra load on your glutes.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs. <\/b><span style=\"font-weight: 400;\">Lunges are arguably the most popular move in kettlebell workouts. And if there\u2019s one thing that lunges really work on, it's your leg muscles. Adding kettlebells will only make the process faster and ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/","url":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/","name":"Kettlebell Leg Workout To Build Strong Legs And Core - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/shutterstock_726252577.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are kettlebell leg workouts effective? And just how safe are they? Here\u2019s everything you need to know about them. 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