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Kettlebell Front Squat

Kettlebell Front Squat trains 9 of the 18 muscle groups Full Coverage tracks: Quads 95%, Glutes 40%, Abs 35%, Adductors (inner thigh) 35%, Lower back / erectors 25%, Mid-back / traps 20%, Forearms 15%, Hamstrings 10%, Calves 10%.

Backbone movement Level: Beginner Kettlebells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Kettlebell Front Squat - Start position
Start position
Kettlebell Front Squat - Finish position
Finish position

How to do it

  1. Hold a kettlebell in both hands at chest height, handle down, bell resting on your forearms.
  2. Stand feet shoulder-width, elbows tucked in.
  3. Squat straight down, keeping your torso upright.
  4. Drive back up and stand tall.
  5. If the bell pulls you forward, you are leaning - reset and keep it against your chest.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Squat, it loads Abs 20 points higher, Mid-back / traps 20 points higher, Forearms 15 points higher. It needs Kettlebells where the other uses Barbell. Compared with the Turkish Get-Up, it loads Obliques 70 points lower, Front delts 65 points lower, Quads 60 points higher.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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