The lower body staple is one of the most versatile moves on the gym floor. Pick which version works best for your goals.

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"As with any form of training, consistency is key and I'd recommend up to three kettlebell sessions per week," shares Thompson Rule. "If you're a beginner, keep your sessions short - around 15 minutes ...

Perform all reps on one side, then switch. Hold a light (15- to 20-pound) kettlebell beneath the chin. Start in a split-squat position, left foot back and top of foot on stability ball ...

This is also a great way to start adding weight as a beginner, as it uses a dumbbell or kettlebell rather than a bar. A split squat involves pressing through just one foot, with the other resting ...

The front squat is a compound exercise, typically performed with a barbell or kettlebell, used to improve the strength and performance of the lower body. The barbell or kettlebell is rested across ...