Quads
Kettlebell Squat
The Kettlebell Squat is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Hold a kettlebell in each hand at your sides with your arms straight.
- Stand with feet shoulder-width apart and toes slightly out.
- Brace your core and keep your shoulders down and chest up.
- Push your hips back and bend your knees until your thighs are about parallel.
- Drive through your whole foot and stand back up tall.
Tips
- Keep the bells hanging straight down beside your legs.
- Push the knees out in line with the toes.
Common mistakes
- Letting the bells swing forward.
- Rounding the back to reach depth.
- Rising onto the toes.
Muscles worked by the Kettlebell 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.
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 Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Kettlebell Squat good for beginners?
Yes. The Kettlebell Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Squat?
For example the Band Squat, Cable Squat and Dumbbell Squat. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back 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.