How to do a Kettlebell Front Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Kettlebell Front Squat
Workouts with Kettlebell Front Squat
Target muscles worked
Instructions for Proper Form
Kettlebell 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.
- Begin by placing your feet just outside shoulder-width apart and slightly angled outward.
- Grab ahold of a pair of kettlebells and hold them in the racked position at shoulder height with your forearms vertical to the ground and palms facing in.
- Keep your weight evenly distributed through your feet throughout the exercise.
- Begin to descend by reaching your hips slightly back.
- Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to keep an upright torso as you sit between your legs.
- You should continue to descend to a deep enough depth that allows your spine to remain neutral before extending your hips and knees back to the starting position.
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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.
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Average Kettlebell Front Squat standards by male, female, weight, age and height
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Alternative Exercises to Kettlebell Front Squat
1. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 222 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.
2. Leg Extension
99.4 mSCORESWAPPED 209 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 Goblet Squat
0.7 mSCORESWAPPED 198 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
4. Dumbbell Squat
94.1 mSCORESWAPPED 177 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.
5. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 141 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
- Intermediate
- Hamstrings
- Kettlebells
6. Leg Press
99.7 mSCORESWAPPED 125 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. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 120 TIMESDual 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.
- Intermediate
- Quads
- Kettlebells
8. Back Squat
99.3 mSCORESWAPPED 115 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
9. Machine Leg Press
95.1 mSCORESWAPPED 99 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
10. Air Squats
92.1 mSCORESWAPPED 92 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