Single Side Kettlebell Front Squat

Intermediate Level of Difficulty

The single side kettlebell front squat is an intermediate level lower body exercise that targets the glutes, quads and core.

MUSCLES ENGAGED


Picture of Quadriceps

Quadriceps

The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used


Picture of Kettlebell

Kettlebell

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions


single side kettlebell front squat - step 1

Step 1

Start in a squat stance while holding a kettlebell on one side in the front rack position.

single side kettlebell front squat - step 2

Step 2

Lower yourself into the bottom of a squat making sure to keep your knees over your toes, chest proud and your lower back flat.

single side kettlebell front squat - step 3

Step 3

Stand back up and fully extend your hips and knees.