Kettlebell Front Squat
Skip the guesswork: Kettlebell Front Squat leans on an offset kettlebell centre of mass for strength you can feel outside the gym.
How to do Kettlebell Front Squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the kettlebell with both hands in front of your chest, close to your body.
- Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Kettlebell Front Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Own the rack position before adding size.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Front Squat Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Kettlebell Front Squat
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Kettlebell Front Squat — Frequently Asked Questions
How do you do the Kettlebell Front Squat?
Stand with your feet shoulder-width apart, toes slightly turned out. Hold the kettlebell with both hands in front of your chest, close to your body. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Front Squat work?
The Kettlebell Front Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Front Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Front Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Front Squat?
Try the Barbell Seated Good Morning, Weighted Cossack Squats (male) or the Twist Hip Lift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
