Videos
Instructions
- Clean two kettlebells to rack position at shoulder height with elbows tight to the body.
- Stand with feet shoulder-width apart and toes slightly turned out.
- Engage your core and keep your chest up as you initiate the squat.
- Lower your hips back and down until your thighs are at least parallel to the ground.
- Push through your heels to return to the starting position.
Technical Tips
- Keep elbows high to maintain rack position and spine alignment.
- Ensure knees track over toes throughout the descent.
- Avoid collapsing your chest at the bottom of the squat.
- Distribute weight evenly across the midfoot.
Breathing Tips
- Inhale deeply before lowering into the squat.
- Hold your breath briefly at the bottom to stabilize the core.
- Exhale forcefully as you drive back up to standing.
Medical restrictions
- Knee injuries
- Lower back pain
- Hip impingement
- Shoulder instability
What muscles do kettlebell front squats work the most?
Kettlebell front squats primarily work the quadriceps and glutes while also engaging the core, hamstrings, and shoulders for stabilization.
Can beginners do kettlebell front squats?
While kettlebell front squats are more suited for intermediate levels, beginners can start with lighter weights and proper instruction to build strength and technique gradually.
How is a kettlebell front squat different from a goblet squat?
Unlike the goblet squat, which uses one kettlebell, the kettlebell front squat uses two kettlebells in the rack position, increasing load, balance demands, and muscle activation.
Is the kettlebell front squat good for building leg strength?
Yes, the kettlebell front squat is highly effective for building leg strength, particularly in the quads and glutes, while also enhancing core stability and balance.
How many reps of kettlebell front squats should I do?
For strength, aim for 4–6 reps with heavier weights; for endurance or conditioning, 10–15 reps with moderate weight is effective.
The Kettlebell Front Squat is a compound lower-body exercise that integrates strength, coordination, and core engagement. Performed with a kettlebell in each hand held in the front rack position, this movement targets major muscle groups while promoting functional strength and postural stability. Its upright torso requirement places emphasis on proper form and core bracing, making it ideal for improving squat mechanics and reinforcing safe movement patterns. This squat variation is particularly effective for athletes and fitness enthusiasts looking to enhance quad activation and build endurance under load without the need for heavy barbells. Suitable for strength training, CrossFit, and functional fitness routines, the Kettlebell Front Squat also aids in developing shoulder stability and balance. The use of kettlebells adds an element of instability, increasing the demand on stabilizer muscles and promoting joint integrity. It is an excellent choice for intermediate-level individuals aiming to progress their lower-body training with a versatile and efficient movement.