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Kettlebell Squat

Kettlebell Squat trains 6 of the 18 muscle groups Full Coverage tracks: Quads 90%, Glutes 40%, Adductors (inner thigh) 35%, Abs 30%, Lower back / erectors 20%, Calves 10%.

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

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

How to do it

  1. Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you.
  2. Let the kettlebell hang naturally between your legs as you brace your core.
  3. Bend your hips and knees to squat down, keeping the kettlebell close to your body.
  4. Drive through your feet to stand back up to the starting position.

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 Hamstrings 15 points lower, Abs 15 points higher, Quads 10 points lower. 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 55 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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