Quads
Kettlebell Front Squat
The Kettlebell Front Squat is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, gluteus maximus 16% and quads (vastus medialis) 16%.
Also known as: kb front squat
How to do it
- Clean one kettlebell into the rack position so it rests on your forearm against your chest.
- Stand with feet shoulder-width apart and place your free arm out to the side for balance.
- Brace your core and keep the racked elbow tucked against your ribs.
- Squat down between your heels until your thighs are at or below parallel, staying square to the front.
- Drive through your whole foot and stand up, then switch sides after the set.
Tips
- Resist the pull of the bell: keep your shoulders level.
- Keep the wrist straight with the handle deep in the palm.
Common mistakes
- Leaning toward the loaded side.
- Letting the racked elbow drift away from the body.
- Rotating the torso at the bottom.
Muscles worked by the Kettlebell Front Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in front keeps the torso upright and the knees forward (Gullett 2009). Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Kettlebell Front Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Kettlebell Front Squat work?
Mainly the quads (vastus lateralis), gluteus maximus and quads (vastus medialis). The adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Kettlebell Front Squat good for beginners?
The Kettlebell Front Squat is rated intermediate. If you are new, learn the Goblet Squat first and build up from there.
What is a good alternative to the Kettlebell Front Squat?
For example the Double Kettlebell Front Squat, Dumbbell Front Squat and Front Squat. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Front Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.