Most men focus on building their upper body muscles. They want to have great pecs and arms they can show off at the beach as well as at work. But although a ripped upper body is impressive, you should do exercises for your lower body, as well. So, here are three great lower-body exercises you can do with a kettlebell. If you don’t have a kettlebell, you can use a dumbbell or weights, as well.
You probably already know how to do a goblet squat since they are basic exercises for your lower body. If not, here’s how:
- Stand with your feet shoulder-width apart and bring your butt down by bending your knees.
- Pretend that you’re going to sit down in a chair which is at the level of knees.
- Go down as low as possible and then come back up.
- Try to do this in a smooth motion.
If doing 20 squats is easy, you’re ready to start adding weight. You can do this by holding a kettlebell with both hands right in front of your chest. Keep the kettlebell steady as you move in and out of the squat. This exercise is great for your entire lower body, including your quads, glutes, calves and hamstrings.
This is another one of the basic exercises for your lower body. You may have seen this one, but if not, just follow these steps:
- Stand with your feet shoulder-width apart and hold a kettlebell in front of you.
- But this time, your hands should be extended all the way down, so the kettlebell is in front of your thighs.
- Bend your knees slightly and keep your back straight while lowering the kettlebell as much as possible, usually to your lower calf or ankle.
- Make sure the kettlebell goes straight down and up as you do this exercise.
A Romanian deadlift may seem easy enough to do, but you’ll feel the burn on your hamstrings the next day.
Side and Reverse Lunges
Lunges are also one of the most effective exercises for your lower body. A regular lunge basically consists of stepping one foot about three-four feet in front of the other, depending on your height, and then bending the knee until it’s at a right angle.
However, you can also do lunges on the side by stepping one leg to the right or left as much as possible. Next, bend your knee so it is again at a right angle. You can do a reverse lunge by stepping one leg back and bending both knees until the one in front is at a right angle.
Increase the difficulty of the lunge by holding a kettlebell in front of your chest. Lunges are great to work out the glutes, hamstrings and quads.
These are only three of the best exercises for your lower body you can do anytime of the year. There are many more, but these are a great start. Although a ripped upper body is impressive, balancing your lower body with workouts is even better.