This exercise involves holding a kettlebell with both hands and standing with feet wider than shoulder-width apart in a sumo stance. From there, the individual performs a squat, keeping their back straight and pushing their hips back. The exercise targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens hip flexors and abdominal muscles
- Improves balance and stability
- Increases flexibility in the hips and lower back
- Can be modified for different fitness levels and abilities
- Can be done with or without equipment
- Can be incorporated into a variety of workouts and routines
How to perform
- Stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, with your arms extended and your palms facing down.
- Engage your core and keep your chest lifted as you lower your body into a squat position, bending your knees and pushing your hips back.
- As you squat down, keep your back straight and your knees in line with your toes.
- Pause 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
Hamstrings
Primary
Glutes
Primary
Calves
Secondary
Abs
Secondary