This exercise involves holding a kettlebell at chest level while performing a squat and then returning to a standing position. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and upper body.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves lower body strength and power
- Targets the glutes, quads, hamstrings, and calves
- Increases core stability and balance
- Improves mobility and flexibility in the hips and ankles
- Can be modified for different fitness levels and goals
- Provides a full-body workout in one exercise
- Can be done with minimal equipment and space
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell by the horns with both hands at chest level.
- Squat down, keeping your weight on your heels and your chest up.
- Lower your hips until your butt touches the ground.
- Roll onto your back and extend your legs straight out in front of you.
- Roll back onto your feet and stand up, using the momentum to swing the kettlebell up to shoulder level.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary