A front-loaded squat that builds leg strength and improves squat control.
- +Encourages an upright torso
- +Builds quads, glutes, and core
- –Holding position can limit loading
- –Wrist and shoulder comfort may vary
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Adductors
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand with feet about shoulder-width apart, toes slightly turned out
- Hold the kettlebell by the horns close to your chest
- Keep your chest tall, core tight, and elbows pointing down
- Sit your hips down and back, bending your knees to squat
- Lower until your thighs are about parallel to the floor, or as low as comfortable
- Keep your heels flat and knees tracking over your toes
- Push through your whole feet to stand back up
- Avoid rounding your back or letting the kettlebell drift away from your chest
