Zirv Fitness
Strength exercise

Kettlebell Front Squat (Single)

How to do it

  1. Clean a single kettlebell to your shoulder and rest it in a front rack position on one side, keeping your elbow tucked against your ribs.
  2. Set your feet shoulder width apart and brace your core hard to resist leaning toward the loaded side.
  3. Bend your knees and push your hips back to squat down, keeping your torso square despite the offset weight.
  4. Lower until your thighs are near parallel, feeling your core work asymmetrically alongside your quadriceps and glutes.
  5. Drive through your heels to stand, exhaling as you extend your hips and knees back to the top.
  6. Avoid letting your torso tilt toward the loaded shoulder, and keep your spine centered throughout.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Kettlebell
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight