No racks? No leg press? No problem. Whether you’re training in your garage, uni gym, or the only free corner of your local gym @ 6 pm (IYKYK), a kettlebell leg workout gets the job done, fast.
Focused and functional, a KB leg workout is great if you’re short on time and need a routine that burns a particular muscle group in 30 minutes flat. Maybe you’re on holiday or stuck in a crowded gym and can’t get near a barbell. Or maybe you’re looking for a more athletic way to train your body, something that’ll actually help you jump higher, lift heavier, and move better.
Kettlebells are a game-changer for leg day. With a single kettlebell and the right mix of movements, you can target your quads, hamstrings, glutes, and calves, all while improving balance, mobility, and control. Not to mention, you’ll be enhancing your muscular endurance and functional strength in a way that translates directly to sport and everyday life [1].
In this article, we’ve pulled together the most effective kettlebell leg exercises; ones that actually grow muscle, correct imbalances, and build bulletproof legs. You’ll get the how, the why, and a ready-to-go KB workout plan you can do anywhere.
Welcome to your new leg day favourite.
Your 30 Minute Kettlebell Leg Workout
Build your own kettlebell leg circuit by choosing 6 exercises from the list below. You’ll hit every major muscle group: quads, glutes, hamstrings, and calves with a mixture of classic compound movements like kettlebell squats and kettlebell deadlifts, and a few spicy single-leg moves to challenge your balance and control.
You’ll need: One moderate-to-heavy kettlebell (aim for a weight that challenges you for 8–12 reps)
Time: 30 minutes
Muscles targeted: Quads, glutes, hamstrings, calves, core
Benefits: Unilateral strength, functional movement, hypertrophy, balance
How it works:
Pick any 6 exercises from the 10 below
Perform 8-12 reps per exercise (for hypertrophy) and remember to do them for each leg for single-leg moves
Rest for 60–90 seconds after completing one round
Repeat for 3–4 rounds total
Want to scale up to 40 minutes? Add 1–2 extra exercises or slow down your reps to increase time under tension.
🍑 Want more glutes? Prioritise split squats, bridges, and staggered deadlifts
⚖️ Want more balance & stability? Go heavy on pistol squats, RDLs & lunges
💥 Going heavy? Include goblet squats and deadlifts early in your circuit
The Best Kettlebell Leg Exercises
Kettlebell leg exercises are the key to building strong, defined legs without moving into the squat rack. With just one kettlebell and a bit of floor space, you can hit every part of your lower body, from quads and hamstrings to glutes and calves. These moves combine strength, balance, and mobility work to help you build muscle, improve coordination, and bulletproof your lower body. And your abs? Oh, they’re getting a hell of a workout too.
Pick 6–8 of these for your next leg day circuit, or drop a few into your regular training split to build serious lower-body power with just one piece of kit.
1. Kettlebell Goblet Squat
Reps: 12
Targets: Quads, glutes, core
How it works: The Kettlebell Goblet Squat builds strength in your glutes, quads, and core. When compared to other squat variations (such as the landmine squat), the goblet squat was found to produce greater quad activation [2].
This exercise is perfect for beginners because holding the weight in front encourages good squat mechanics while reinforcing an upright torso, making it easier to stay balanced and avoid leaning too far forward. This front-loaded position also helps improve posture and squat depth.
How to do it:
Stand with your feet slightly wider than hip-width apart. Point your toes out to about 10 and 2 o’clock.
Hold a kettlebell by the horns with both hands at chest height. Keep your elbows tucked in close to your ribcage.
Brace your core (imagine you’re preparing for a punch).
Start to lower your body by pushing your hips back slightly, then bend your knees to drop into a squat. Let your elbows naturally track inside your knees.
Keep your chest lifted, spine neutral, and heels flat on the floor.
When your thighs are at or just below parallel to the floor, pause for a second.
Drive through your heels. right from that bottom position to return to standing. Squeeze your glutes at the top without leaning back or locking out your knees.
Form cue: Think “down between your heels,” not “forward and down.” The kettlebell acts as a counterweight to keep you upright - use that to help open your hips and sink deeper.
Pro tip: If your heels lift, try elevating them slightly on plates or lowering your squat depth until your mobility improves.
2. Kettlebell Deadlift
Reps: 10
Targets: Hamstrings, glutes, lower back
How it works: The Kettlebell Deadlift is your go-to for building hamstrings, glutes, and lower back strength. This hinge movement is essential for posterior chain development. Research shows that deadlifts significantly engage the glute maximus and hamstrings while improving functional strength and balance [3].
How to do it:
Stand with feet hip-width apart, kettlebell placed between your feet with the handle aligned with your ankle bones, and positioned perpendicular to your body—meaning the flat sides of the kettlebell face toward and away from you.
Hinge at the hips and grip the kettlebell handle with both hands, palms facing you. Keep your back flat and chest open.
Push your hips back, not down; your knees should bend slightly but not track forward. As you hinge at the hips, keep your knees soft and let the kettlebell slide down close to your shins while your arms stay extended. Lower until you feel a stretch in your hamstrings, making sure to maintain a neutral spine throughout the movement.
Brace your core, imagine driving your feet into the floor, and stand tall by extending your hips and squeezing your glutes at the top without locking your knees out.
Slowly repeat the movement, keeping the kettlebell close to your body as you lower it back between your feet.
Repeat for the desired number of reps.
Tempo: 2–0–2 (controlled lift and lower)
Pro tip: Imagine shutting a car door with your hips—that’s the hinge you’re after.
Progression tips:
Increase kettlebell weight.
Try single-arm or suitcase-style for a core challenge.
3. Kettlebell Reverse Lunge
Reps: 10 each leg
Targets: Glutes, hamstrings, quads
How it works: By stepping back with one leg, and descending into a lunge, the quads and glutes fire up to control the movement and power you back to standing. The hamstrings and core stabilize the movement.
As a unilateral exercise, reverse lunges help to reduce asymmetries and build single-leg strength–useful for sports such as running, basketball, and tennis, where you push off, change direction, or balance on one leg. Reverse lunges are also friendly because stepping backward naturally keeps your front knee from traveling too far forward over your toes, more heavily engaging the glutes than the front of the knee [4].
How to do it:
Hold a kettlebell by the horns with both hands at chest height. Keep your elbows tucked in close to your ribcage.
Step one leg back into a lunge, lowering your back knee toward the floor.
Keep your front knee in line with your toes and chest upright.
Push through your front heel to return to standing.
Repeat all reps on one leg, then switch.
Pro tip: Keep your chest upright and your core tight, and move slowly to stay balanced, as rushing can throw your knees and hips off track. Your foot shouldn’t step back directly behind your front foot, but should be slightly out to the side to create a wider, more balanced base.
4. Kettlebell Bulgarian Split Squat
Reps: 8 each leg
Targets: Quads, glutes, hamstrings
How it works: Kettlebell Bulgarian Split Squats are one of the most effective single-leg exercises for building strength, balance, and symmetry. About 84% of total force comes through the front leg, showing it carries the majority of the load [5]. This unilateral move improves balance, coordination, and single-leg strength, a crucial benefit for athletes and runners.
How to do it:
Stand facing away from a bench or sturdy surface, about 2 feet in front.
Hold the kettlebell in a goblet position at chest height.
Place the top of your back foot on the bench behind you.
Square your hips so that they are level and brace your core.
Lower into a lunge, keeping your front knee in line with your toes.
Your back knee should lower towards the ground while your front thigh becomes nearly parallel to the floor.
Exhale as you drive through your front heel to return to standing.
Repeat for the desired reps, then switch sides.
Pro tip: Engage your core and focus on one spot on the ground in front of you to stop wobbling; it’s normal at first!
Form tip: If you're feeling this more in your quads than glutes, try adjusting your stance. Step your front foot further forward to create a longer stride; this encourages more hip flexion and shifts the emphasis to your glutes. As you lower, aim to drive your back knee straight down rather than forward, keeping your chest tall and torso slightly angled forward. Keep the weight in your front heel and focus on pushing through your glutes as you rise.
Progression tips:
Hold the kettlebell in one hand (the same hand as the standing leg) for added core demand and glute stability.
Add deficit (stand on a plate) to increase depth.
Increase reps or add tempo holds at the bottom.
5. Kettlebell Sumo Squat
Reps: 12
Targets: Inner thighs, glutes, quads
How it works: The wider-stance Kettlebell Sumo Squat targets your inner thighs and gluteus maximus more intensely than a regular squat, which is great for adding variety and building rounder glutes. The wider stance shifts the emphasis to the adductors and glutes, muscles often undertrained in standard squats, adding mobility and hip stability challenge to the move [4].
How to do it:
Start standing tall with feet just wider than shoulder-width apart, toes slightly turned out (about 10–15 degrees).
Hold a kettlebell at chest height by the horns, elbows tucked close to your body, forearms vertical.
Brace your core and pull your shoulders down and back.
Inhale as you lower into a squat by bending at the hips and knees, keeping your chest proud and back flat.
Aim to bring your elbows just inside your knees at the bottom of the squat.
Pause for 1 second at the bottom, then exhale as you drive through your heels to stand.
Repeat for the desired number of reps.
Tempo: 3–1–1 (3 seconds down, 1 pause, 1 second up)
Pro tip: Think “sit between your hips,” not “bend forward.” Push your knees apart as you descend; it’ll fire up your glutes and help you go deeper.
Progression tips:
Go heavier with the kettlebell while maintaining form.
Increase depth or tempo (e.g. slow eccentrics).
Add a pulse at the bottom for extra time under tension.
6. Kettlebell Side Lunge (Lateral Lunge)
Reps: 10 each leg
Targets: Glutes, adductors, quads, inner thighs
How it works: The Kettlebell Side Lunge is a lateral movement that strengthens the glutes and adductors while improving hip mobility and side-to-side control. Lateral lunges strengthen the frontal plane (side-to-side movement), which is crucial for injury prevention and enhancing performance in sports that involve quick changes of direction and daily activities [6]. Oh, and they're also brilliant for opening the hips and strengthening underused inner thigh muscles.
How to do it:
Start by standing tall, feet together, kettlebell held at your chest by the horns.
Step your right leg out wide to the side, keeping both feet pointing forward.
As your foot lands, sit your hips back and down over your right leg, keeping the left leg straight.
Ensure your right knee tracks over your right toes, chest lifted.
Push off the right foot to return to standing. Repeat on the same side or alternate legs.
Tempo: 2–1–1 (step + lower = 2 sec, 1 sec pause, 1 sec push back)
Pro tip: Focus on pushing your hips back rather than leaning your torso forward—this keeps the work in your legs, not your back.
7. Kettlebell Pistol Squat (Assisted)
Reps: 5 each leg
Targets: Quads, glutes, hamstrings, core
How it works: Kettlebell pistol squats are the ultimate test of single-leg strength, proven to improve hamstring flexibility, knee joint range of motion, ankle mobility, and balance [7]. This exercise is difficult, but luckily, assisted variations make it a little easier! With a kettlebell, you get a counterweight to help balance and a massive leg day finisher. Remember, this only needs to be a light kettlebell, and it’s completely normal for pistol squats to feel stronger on one side than the other, but you should still train both sides.
How to do it:
Stand facing a support (like a TRX strap or doorframe), holding a kettlebell in a racked position (elbow bent with kettlebell resting against your forearm and upper arm) with the left hand and holding onto the support with the right.
Shift weight onto the right leg. Extend the leg out in front, heel hovering off the ground.
Brace your core and lower slowly, using the support for balance, until your glutes reach as close as possible to heel level.
Keep your torso upright, heel grounded, and spine neutral.
Exhale and drive through your standing heel to return to an upright.
Repeat for the desired reps, then switch sides.
Tempo: 3–1–1
Pro tip: Not ready to go full-depth? Start by sitting to a low box or elevate your heel slightly for extra help.
Progression tips:
Decrease assistance from support as you improve.
Try lowering to a bench, then progress to full range.
Use a lighter kettlebell to reduce load, or none at all until strong enough.
8. Kettlebell Staggered Stance RDL
Reps: 8 each side
Targets: Hamstrings, glutes, calves, core
How it works: A cross between a deadlift and a lunge, the Kettlebell Staggered Stance RDL targets your glutes and hamstrings with the added challenge of balance and unilateral control. Studies have shown that single-leg deadlift variations activate the gluteus medius (important for hip stability and balance) and biceps femoris (part of the hamstrings) more than the conventional deadlift [8].
How to do it:
Stand with feet hip-width apart, step your non-working leg back about 12 inches, keeping toes light on the floor.
Hold the kettlebell in both hands in front of you.
Hinge forward at the hips, keeping the kettlebell close to your front leg and a soft bend in your front knee.
Lower until you feel a stretch in your front hamstring, back flat, chest open.
Drive through the front heel to return to standing.
Repeat for the desired reps, then switch sides.
Tempo: 3–0–1
Pro tip: Move slowly and with control—the burn in your hamstrings means you’re doing it right. Aim to lower the kettlebell until it's just below your knee or mid-shin; you don’t need to touch the floor. Only go as low as you can without rounding your back or losing tension in your hamstrings. If you feel it in your lower back, try softening your knees slightly, hinging more from your hips, and keeping your spine long and straight throughout the movement. Controlled tempo = better gains and safer form.
9. Kettlebell Heel-Elevated Glute Bridge
Reps: 15
Targets: Glutes, hamstrings
How it works: If it’s glute activation you’re after then the kettlebell heel-elevated glute bridge is your exercise, with studies proving the glute bridge superior in upper and lower glute activation (as well as more greater activation in the gluteus medius–the muscle on the side of your hip) compared to the hip thrust [10].
A 2016 study published in The Journal of Physical Therapy Science found that elevating the heel during a glute bridge increased activation in the gluteus maximus, making it an excellent alternative to the regular glute bridge for those with weak glutes / dominant hamstrings [10].
How to do it:
Lie on your back on the floor with knees bent and heels placed on a low box or stack of plates.
Rest the kettlebell on your hips, holding it securely with both hands.
Brace your core and drive through your heels to lift your hips up toward the ceiling.
Squeeze your glutes hard at the top, forming a straight line from knees to shoulders.
Lower slowly back down with control.
Lift back up into the bridge position and repeat for the desired number of reps.
Tempo: 2–1–2
Pro tip: Your knees, hips, and shoulders should form a straight line at the top. Don’t hyperextend your back; focus on pulling your hips toward your ribs to better hit the glutes and protect your spine.
Progression tips:
Add a resistance band around your thighs.
Switch to single-leg bridges.
Try paused reps or slow eccentrics.
10. Kettlebell Calf Raises
Reps: 20
Targets: Calves (gastrocnemius, soleus)
How it works: It’s easy to forget about working your calf muscles–but not only does training these muscles help complete the aesthetic of strong, defined legs, but calf raises build ankle stability, running performance, and balance [11,12]. Whether you’re training for a Hyrox, a keen runner, or play a team sport, strong calves will improve your athletic performance and reduce the risk of ankle sprains, Achilles tendon injuries, and shin splints.
How to do it:
Begin standing on flat ground or on a raised edge for a deeper calf stretch.
Stand tall, and hold a kettlebell in one or both hands by your sides.
Keep your core braced and knees soft.
Push through the balls of your feet to raise your heels as high as possible.
Squeeze your calves at the top for 1–2 seconds.
Lower heels back to the ground slowly.
Repeat for 20 reps.
Tempo: 2–2–2 (slow raise, squeeze, slow lower)
Pro tip: Add a 1-second pause at the top for max contraction. Don't bounce—slow, controlled reps build better strength and stability.
Progression tips:
Stand on a step for deeper range of motion.
Perform single-leg versions.
Add a pause or pulse at the top.
Why Train Legs with Kettlebells?
Kettlebells aren’t just for swings and sweaty HIIT. When it comes to leg day, they’re a secret weapon, especially if you’re training at home or just want a smarter, more efficient way to build lower-body strength without a squat rack.
Unlike machines or barbells, kettlebells add a functional challenge when training legs: they engage your core, test your balance, and force your stabilizer muscles to fire on all cylinders. You’re not just building muscle; you’re training for real-world movement, such as squatting, jumping, and climbing stairs without creaky knees.
Benefits of kettlebell leg training:
Time-efficient: Kettlebell training has been found to improve strength and power in short, high-intensity sessions, showing its efficiency even in low-volume formats [13]. So with just one kettlebell, you can smash quads, hamstrings, and glutes in one full-leg blast, so if you’re short on time (and space), it’s a win-win.
Unilateral power: Single-leg moves help fix strength imbalances between your left and right sides, and if you’re aiming to move injury-free and improve your performance, unilateral training will get you there [14].
Functional strength: Kettlebell leg workouts build coordination and control for real-life stuff—think jumping, sprinting, and landing or changing direction. Improving explosive power isn’t just beneficial on the track, it can make getting up from a deep sofa a whole lot easier too [15].
Core engagement: Offset loads and awkward grips fire up your deep core stabilizers on every rep, building anti-rotational control and posture strength. And when you train legs with kettlebells, you’re also activating your trunk muscles and getting a core workout too [16].
Joint-friendly: Kettlebells allow a more natural range of motion compared to barbell back squats, often putting less strain on your knees, hips, and lower back, and may be a safer option for those with joint concerns.
Want more kettlebell variety? Check out our guides to the best full-body kettlebell workouts and core kettlebell workouts.
Progression & Kettlebell Programming
Beginners: Focus on Form & Volume
If you’re new to kettlebells, your top priority is nailing the form - especially since kettlebell moves often challenge your balance and coordination a lot more than barbell or machine exercise You don’t need to go heavy right away, in fact, starting lighter gives your body a chance to build control and confidence, which helps you avoid injury and sets a strong foundation for progress.
Aim to choose a kettlebell that feels manageable but still challenges your lower body by the final few reps, especially for big compound moves like deadlifts and goblet squats. Your legs and glutes are powerful, so they can often take more load than your upper body, but keep in mind that some movements (like pistol squats or Bulgarian split squats) will require a much lighter weight due to the added balance and stability demands.
If you’re training at home and only have access to one or two kettlebells, no stress, you can scale the reps and sets based on the weight you have. Go higher in reps if the weight feels easy, or reduce the reps and slow down the tempo if it’s on the heavier side.
Beginner's kettlebell weight:
Women: Start with 8–12kg (18–26lbs)
Men: Start with 12–16kg (26–35lbs)
How to progress:
Increase reps: Start with 8–10, and work up to 12–15 with good form.
Add sets: Move from 2–3 sets to 3–4 as your endurance builds.
Slow it down: Add a 3–4 second eccentric (lowering) phase to squats, lunges, and RDLs.
Reduce rest time: Shorter rests = more fatigue = more adaptation.
Use support: Wall or box for balance during split squats or pistol squats until stability improves.
Try this:
Week 1: 3 sets of 8 goblet squats (light KB)
Week 2: 3 sets of 10 reps
Week 3: 4 sets of 10
Week 4: Add a pause at the bottom for 2 seconds
Intermediate: Challenge Load & Complexity
Once you’ve nailed technique, it’s time to push a little harder. Now’s where we play with load, volume, and exercise difficulty.
Intermediate kettlebell weight: 16-20kg (35-44lbs) for women, 20-24kg (44-53lbs) for men.
How to progress:
Go heavier: Increase kettlebell weight when 10–12 reps feel easy.
Add compound sets: Superset two leg movements (e.g., goblet squat with a sumo squat).
Add elevation or instability: Heel-elevated glute bridges, deficit lunges, or BOSU squats.
Increase range of motion: Use a step or box for pistol squats or reverse lunges to go deeper.
Try this:
Swap regular RDLs for staggered stance RDLs
Add a pause at the bottom of a Bulgarian split squat
Use a heavier kettlebell for 8–10 reps with a 2-second lower and 1-second pause
Advanced: Load & Tempo & Novelty
At this level, it’s about advanced training variables: weight, tempo, time under tension, and movement complexity. You’re ready to turn basic moves into full-on muscle builders.
Advanced kettlebell weight:
Women: 24kg+ (53lbs+)
Men: 28kg+ (62lbs+)
How to progress:
Use heavier kettlebells for lower reps (6–8) and more sets (4–5)
Manipulate tempo: Try a 3-1-1 tempo (3 sec down, 1 sec pause, 1 sec up)
Add instability or mobility demands: Think kettlebell pistol squats, Cossack squats, and uneven stance deadlifts
Double up: Use two kettlebells instead of one for front-racked squats or deadlifts to challenge strength and stability
Pre-fatigue or finisher sets: Burn out with bodyweight jump squats or high-rep bridges after heavy KB sets
Try this:
4 rounds of:
8 reps double kettlebell front squats
(heavy)
8 reps deficit Bulgarian split squats
12 reps kettlebell sumo RDLs with 3-second negatives
Finish with 20 KB calf raises + 15 glute bridges (heel elevated)
How To Fit Kettlebell Leg Workouts Into Your Weekly Split
Sample 5‑Day Week:
Focus: Hybrid training, kettlebell strength, cardio and conditioning
Mon: Upper strength
Tue: Active recovery (mobility/cardio)
Wed: Kettlebell Leg Workout
Thu: Core & conditioning
Fri: Full-body kettlebell session
Sat: Rest or light cardio
Sun: Recovery day or mobility session
Adjust the frequency and rest based on your recovery, whether hypertrophy or strength-focused.
Final Thoughts
Kettlebells might look simple, but don’t underestimate what one bell and 30 minutes can do to your legs. Whether you’re aiming for strength, size, or better daily movement, this style of training delivers. It’s sweaty. It’s spicy. And it’s ridiculously effective.
If you’re new to kettlebells, start with form, go for control, and build confidence. Already lifting? Level up with heavier bells, tempo changes, and tougher single-leg variations. However you train, kettlebells keep leg day fresh, challenging, and fun.
No machines, no waiting around for equipment, no drama of stacking barbell plates, just smart, scalable strength with a tool that seriously challenges you.
Leg day, redefined.
Want an app with your weekly workouts in one place? The Gymshark Training App has your back, download it below.
FAQs
Can Kettlebells Build Leg Muscle?
Kettlebells are a great tool for building leg muscle. While they may not match the max loading potential of a barbell, kettlebells build serious strength and hypertrophy through compound, high-tension movements. Plus, the added balance and core demand means your stabilizing muscles work way harder.
How Heavy Should My Kettlebell Be for Legs?
If you're aiming for muscle growth, choose a weight that challenges you in the 8–12 rep range. For glutes and quads, go heavier for the gains. For balance-heavy moves (like step-through lunges), opt for control over load. Follow our guidance for how to choose the right kettlebell weight for your fitness level in the progression section.
Are Kettlebells Good for Glutes?
Kettlebells are great for glute workouts, whether you’re doing a full leg day workout with bells or just adding a few kettlebell glute exercises to your session, they can effectively target smaller muscles, improve glute activation and mind muscle-connection. Moves like glute bridges, swings, and lunges all light up the glutes—especially when you use full range and good form.
Do I Need Barbells if I Have Kettlebells?
You don’t necessarily need barbells if you have kettlebells, but it does depend on your training goals. If your goal is functional strength, hypertrophy, and balance, kettlebells can carry the load—literally. They can be enough to build a strong physique, especially when paired with a nutrient-rich diet. That said, barbell lifts can complement your training if you’re training for strength and want max strength or more load progression.
References:
[1] Chen, H.-T., Wu, H.-J., Chen, Y.-J., Ho, S.-Y. and Chung, Y.-C. (2018). Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. Experimental Gerontology, 112, pp.112–118. https://pubmed.ncbi.nlm.nih.gov/30243898/
[2] Collins, K.S., Klawitter, L.A., Waldera, R.W., Mahoney, S.J. and Christensen, B.K. (2021). Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women. Journal of Strength and Conditioning Research, Publish Ahead of Print(10). https://pubmed.ncbi.nlm.nih.gov/34341315/
[3] Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F. and Cè, E. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International Journal of Environmental Research and Public Health, [online] 18(2). https://pubmed.ncbi.nlm.nih.gov/33477561/
[4] Williams, M.J., Gibson, N.V., Sorbie, G.G., Ugbolue, U.C., Brouner, J. and Easton, C. (2018). Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. Journal of Strength and Conditioning Research, 35(1), p.1. https://pubmed.ncbi.nlm.nih.gov/33332802/
[5] Helme, M., Emmonds, S. and Low, C. (2020). Is the Rear Foot Elevated Split Squat Unilateral? An Investigation Into the Kinetic and Kinematic Demands. Journal of Strength and Conditioning Research, Publish Ahead of Print. https://pubmed.ncbi.nlm.nih.gov/32796420/
[6] DosʼSantos, T., Thomas, C., Jones, P.A. and Comfort, P. (2017). Mechanical Determinants of Faster Change of Direction Speed Performance in Male Athletes. Journal of Strength and Conditioning Research, 31(3), pp.696–705. https://pubmed.ncbi.nlm.nih.gov/27379954/
[7] Muehlbauer, T., Gollhofer, A. and Granacher, U. (2015). Associations Between Measures of Balance and Lower-Extremity Muscle Strength/Power in Healthy Individuals Across the Lifespan: A Systematic Review and Meta-Analysis. Sports Medicine, 45(12), pp.1671–1692. https://pmc.ncbi.nlm.nih.gov/articles/PMC4656701/
[8] Diamant, W., Geisler, S., Havers, T. and Knicker, A. (2021). Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes - An Empirical Analysis. International Journal of Exercise Science, [online] 14(1), pp.187–201.https://pubmed.ncbi.nlm.nih.gov/34055137/
[9] Kennedy, D., Casebolt, J.B., Farren, G.L., Fiaud, V., Bartlett, M. and Strong, L. (2022). Electromyographic differences of the gluteus maximus, gluteus medius, biceps femoris, and vastus lateralis between the barbell hip thrust and barbell glute bridge. Sports Biomechanics, pp.1–15. https://www.semanticscholar.org/paper/Electromyographic-differences-of-the-gluteus-biceps-Kennedy-Casebolt/09cce88e6fb270394b13196d7a814f95ea08ad20
[10] Yoo, W. (2016). Effects of bridging plus exercises with heel lift on lower extremity muscles. Journal of Physical Therapy Science, 28(5), pp.1582–1583. https://pmc.ncbi.nlm.nih.gov/articles/PMC4905915/
[11] Möck, S., Hartmann, R., Wirth, K., Rosenkranz, G. and Mickel, C. (2018). Correlation of dynamic strength in the standing calf raise with sprinting performance in consecutive sections up to 30 meters. Research in Sports Medicine, 26(4), pp.474–481. https://www.researchgate.net/publication/326136756_Correlation_of_dynamic_strength_in_the_standing_calf_raise_with_sprinting_performance_in_consecutive_sections_up_to_30_meters
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[13] Meigh, N.J., Keogh, J.W.L., Schram, B., Hing, W. and Rathbone, E.N. (2022). Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL pragmatic controlled trial. BMC Geriatrics, 22(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC9026020/
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