Kettlebell squat

Quads

🔧 Kettlebell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Feet wider than hips, kettlebell between feet. Core tight/flat back, hip hinge/soft knees to grab handle top. Explode hips/knees straight to clean to chest (hands to horns, elbows in)—rack position. Squat hinge (thighs parallel or mobility limit, straight back/chest up). Drive mid-foot to stand. Repeat.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings

Tips

Master bodyweight squats first. Rack tight: Chest level, straight wrists/elbows in (lat engagement). Wristband for rack pressure comfort. Slow eccentric, bottom pause, smooth up. Full-foot balance (no heel/toe bias).

Similar exercises

Dumbbell squat Quads · 🔧 Dumbbell 3/10 Kettlebell goblet squat Quads · 🔧 Kettlebell 3/10 Kettlebell deck squat Quads, Abs, Hamstrings · 🔧 Kettlebell 3/10 Barbell squat Quads · 🔧 Barbell 4/10 Kettlebell sumo squat Quads, Glutes · 🔧 Kettlebell 3/10 Smith machine squat Quads · 🔧 smith machine 3/10 Kettlebell squat to halo Quads, Glutes, Abs · 🔧 Kettlebell 3/10 Squat Glutes, Hamstrings · 🔧 no equipment 2/10

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