PlanWorkouts

Exercise 0533 · REF DB0n8AG

Kettlebell Front Squat exercise animation

Kettlebell Front Squat

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

Racking the kettlebell at the shoulders forces an upright torso through the squat, similar to a barbell front squat but with a grip and shoulder demand that changes based on the setup. It's a good option for building squat depth and quad strength without needing a rack, since the kettlebell can just be cleaned into position.

How to Do the Kettlebell Front Squat

  1. Stand with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the kettlebell with both hands in front of your chest, close to your body.
  3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
  4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Drive through your heels to stand back up, squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Kettlebell Front Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Front Squat work?
The Kettlebell Front Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Kettlebell Front Squat?
The Kettlebell Front Squat is done with a kettlebell.
What's a good alternative to the Kettlebell Front Squat?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.