How to do a Dual Kettlebell Front Squat
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dual Kettlebell Front Squat
Target muscles worked
Instructions for Proper Form
Dual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Stand with your feet roughly shoulder-width apart or slightly wider and a slight bend in your knees.
- Grasp a kettlebell in each hand such that the weight is resting on the back of your forearms. Position the kettlebells in front of your chest at shoulder height.
- Flare your elbows out and away from your body such that your palms face the floor.
- Hinge at your hips to drop your butt back before descending into a deeper squat. Keep your knees behind your toes and your back straight.
- Hold this position for a moment at the bottom of the movement.
- Engage your glutes, quads and hamstrings to raise the weight by hinging your hips up and forwards.
- Maintain good posture by keeping your core engaged, shoulders back, chest up and knees behind your toes.
- You should feel this exercise primarily in your glutes, hamstrings and quads, not your lower back.
Common Form Mistakes
Knees Caving In
Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.
Weight & 1 Rep Max Calculator
Average Dual Kettlebell Front Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Dual Kettlebell Front Squat
1. Dumbbell Squat
94.1 mSCORESWAPPED 3,384 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Leg Extension
99.4 mSCORESWAPPED 2,814 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
3. Kettlebell Front Squat
70.9 mSCORESWAPPED 1,796 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
- Kettlebells
4. Dumbbell Lunge
97.6 mSCORESWAPPED 1,765 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 1,733 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
6. Leg Press
99.7 mSCORESWAPPED 1,446 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 1,374 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 1,329 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Air Squats
92.1 mSCORESWAPPED 1,219 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
10. Machine Leg Press
95.1 mSCORESWAPPED 1,010 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine