This exercise involves holding a kettlebell in front of your body while performing a squat. It targets the lower body muscles, including the quads, glutes, and hamstrings, as well as the core muscles. It can be modified for different fitness levels by adjusting the weight of the kettlebell.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- Improves lower body strength and power
- Increases cardiovascular endurance
- Improves balance and stability
- Can be modified for different fitness levels and goals
- Requires minimal equipment and can be done at home or in a gym
How to perform
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands at chest level, keeping your elbows close to your body.
- Engage your core and keep your back straight as you lower your body into a squat, pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Upper Back
Primary
Shoulder
Primary