Kettlebell Front Squat

The Kettlebell Front Squat is a squat variation that builds leg and glute strength while challenging posture and control through a front-loaded position.

Strength exercises

Bodybuilding exercises

Crossfit exercises

Legs

Glutes

Kettlebell

Fatigue level

Low 3/3 High

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Kettlebell Front Squat

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Kettlebell Front Squat

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The Kettlebell Front Squat is a compound free-weight exercise where one or two kettlebells are held at the front of the body while squatting. The front-loaded setup shifts the center of mass forward, which helps reinforce an upright position and controlled depth compared to many other squat variations.

The movement primarily targets the quads and glutes, with the core working to keep the torso stable under load. The upper body stays active to support the kettlebells, creating a balanced demand between lower-body strength and trunk control without relying on heavy external loading.

Kettlebell Front Squat fits well in strength-focused training, general fitness programs, and conditioning blocks where quality movement matters. It is a strong option for athletes who want squat strength with lighter loads, and for lifters who benefit from extra posture awareness compared to barbell back squats.

How to Perform the Kettlebell Front Squat

Stand with your feet shoulder-width apart, toes pointed slightly outward, while holding a kettlebell by the horns close to your chest with elbows tucked in.
Brace your core and maintain a neutral spine as you take a deep breath in preparation for the descent.
Initiate the movement by pushing your hips back and bending your knees, keeping your weight in your heels and the midfoot.
Descend until your thighs are at least parallel to the ground, maintaining an upright torso and keeping the kettlebell racked securely against your chest.
Keep your knees tracking in line with your toes and ensure they don't collapse inward during the descent or ascent.
At the bottom position, exhale and drive through your heels to stand up, pushing the floor away while keeping your chest up.
Extend your hips and knees fully at the top position without hyperextending your back, maintaining tension throughout your core.
Reset your breath and position at the top before beginning the next repetition, ensuring the kettlebell remains stable against your chest.

Important information

Keep your elbows pointed down and tucked in close to your body throughout the movement to maintain a secure rack position.
Make sure your heels stay planted on the ground during the entire movement – if they lift, you may need to improve ankle mobility or adjust your stance width.
Maintain a tall spine position and avoid rounding your back or shoulders forward, even when holding the kettlebell at the chest.
If wrist discomfort occurs, try adjusting your grip or using wrist wraps for additional support.

FAQ - Kettlebell Front Squat

What muscles does the Kettlebell Front Squat primarily target?

The Kettlebell Front Squat primarily targets the quadriceps and glutes, while significantly engaging your core as a stabilizer. Your shoulders and upper back also work isometrically to maintain the front rack position throughout the movement.

What's the proper form for a Kettlebell Front Squat?

Hold the kettlebell(s) in the front rack position with elbows pointing down, stand with feet shoulder-width apart, and descend by pushing your hips back while keeping your chest up. Maintain a neutral spine throughout, and drive through your heels to return to standing position while keeping the weight stable against your chest.

How can I modify the Kettlebell Front Squat based on my fitness level?

Beginners can start with a lighter kettlebell or perform box squats to develop proper form. For advanced progression, use heavier kettlebells, add a pause at the bottom position, try double kettlebell front squats, or incorporate tempo work with slower eccentric phases to increase time under tension.

What are the most common mistakes to avoid with this exercise?

The most common mistake is rushing through the movement without focusing on the quality of the rolling motion. Other errors include using excessive tension rather than controlled movement, and failing to achieve full range of motion through all three planes of shoulder movement (flexion, depression, and retraction).

How often should I include Kettlebell Front Squats in my workout routine?

For strength development, include Kettlebell Front Squats 2-3 times per week with at least 48 hours between sessions to allow for recovery. You can program them as a primary lower body movement on leg days or incorporate them into full-body workouts or high-intensity circuits depending on your goals.