Strength

Kettlebell Squat

Improve lower body strength, flexibility, and balance with the Kettlebell Squat. This potent exercise targets your legs and glutes, mimicking the action of sitting and standing from a chair.
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Kettlebell Squat instructions
Step-by-step instructions
1
Stand upright with your feet shoulder-width apart, holding the kettlebell with both hands at chest level.
2
Keeping your back straight, bend your knees and lower your body into a squat, as if sitting back into a chair.
3
Ensure your knees remain above your toes and your chest is lifted, facing forward. Avoid rounding your back.
4
Push through your heels to stand back up to starting position, keeping the kettlebell in front of your chest.
5
Repeat the squat for the programmed number of reps.
Stand upright with your feet shoulder-width apart, holding the kettlebell with both hands at chest level.
Keeping your back straight, bend your knees and lower your body into a squat, as if sitting back into a chair.
Ensure your knees remain above your toes and your chest is lifted, facing forward. Avoid rounding your back.
Push through your heels to stand back up to starting position, keeping the kettlebell in front of your chest.
Repeat the squat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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