Kettlebell Squat
A squat variation performed with a kettlebell held at chest level that targets the quads and glutes to build lower body strength; commonly scaled by adjusting weight.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves, Adductors
Accessory Muscles
Traps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Adductors
3/10Adductor Magnus
Traps
2/10Upper Traps
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell by the horns or bell at chest height with elbows tucked.
- Brace your core and keep your chest tall.
- Initiate the movement by pushing hips back and bending knees.
- Descend until your thighs are at least parallel to the floor.
- Drive through your feet to extend hips and knees.
- Squeeze glutes at the top to return to a standing position.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Elbows tucked
- Heels down
- Core braced
Breathing
Inhale deeply before descending; exhale forcefully while driving back up.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the floor; extend fully at the top without locking knees.
Safety
Safety Notes
- Maintain a neutral spine throughout the movement.
- Ensure the weight is secure in your hands.
- Stop if you feel pain in the lower back.
Spotting
Spotting is not typically required; self-limit depth or weight if necessary.
Common Mistakes
- Knees caving inward
- Rounding the back
- Lifting heels off floor
- Leaning too far forward
When to Avoid
- Acute knee injuries
- Lower back strains
- Shoulder impingement
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for depth
Build Up First
- Master bodyweight squat
- Basic hip hinge proficiency
Also known as
Goblet Squat, KB Squat, Kettlebell Front Squat
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