Kettlebell Front Squat
A squat with one or two kettlebells held in the front rack position. Challenges the quads and core with an upright torso.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Transverse Abdominis
- Obliques
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Clean the kettlebell(s) to the rack position with the bells resting on your forearms, wrists straight and elbows tucked. Stand with feet shoulder-width apart.
Brace your core and keep the bells tight to your body.
Squat down between your heels, keeping your chest tall.
Descend until your thighs are at least parallel with a neutral spine.
Drive through your feet to stand, keeping the rack position solid.
Breathing: Inhale and brace before descending, exhale as you stand.
Coaching tips
Elbows tucked
Wrists straight
Sit tall between the heels
Common mistakes
Bells drifting away from the body
Bent wrists
Rounding forward under the load
Safety notes
Learn a clean kettlebell rack before loading heavily.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.