How to do the Kettlebell Front Squat
Kettlebell Front Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Kettlebell Front Squat demonstration · © GymiaFit
Kettlebell Front Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Front Squat step by step
- 1Stand with your feet shoulder-width apart, toes slightly turned out.
- 2Hold the kettlebell with both hands in front of your chest, close to your body.
- 3Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Drive through your heels to stand back up, squeezing your glutes at the top.
- 6Repeat for the desired number of repetitions.
Kettlebell Front Squat — questions
What muscles does the Kettlebell Front Squat work?
The Kettlebell Front Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Kettlebell Front Squat?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Front Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Front Squat?
Kettlebell Goblet Squat, Kettlebell Lunge Pass Through, Kettlebell Swing train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Front Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.