Kettlebell Back Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed 15-30 degrees outward.
2. Clean the kettlebell to your shoulder, then carefully press or swing it over your head to rest the bell on the 'shelf' of your upper traps (avoid the neck).
3. Grip the handle firmly with both hands or hold the sides of the bell, pulling your elbows down and back to create a stable base.
4. Brace your core and maintain a neutral spine with your gaze fixed forward.

How to do it

1. Inhale deeply into your abdomen and begin the descent by simultaneously hinging at the hips and bending the knees.
2. Lower your hips until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
3. Drive through your mid-foot to return to a standing position, exhaling forcefully as you pass the sticking point.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (rising) phase.

Form checklist

• Keep your chest up and avoid letting the kettlebell pull your torso into excessive forward lean.
• Ensure your heels remain glued to the floor throughout the entire movement.
• Keep your knees pushed out; do not let them cave inward during the ascent.
• Maintain a tight upper back by squeezing your shoulder blades together to support the weight.

Pro tips

• Think about 'screwing' your feet into the floor to create external rotation torque, which better activates the glutes.
• If using a single kettlebell, focus on keeping your shoulders level to prevent the weight from tilting your torso to one side.

Make it harder

• Perform '1.5 reps' by squatting all the way down, coming halfway up, going back down, and then standing fully.
• Add a 3-5 second pause at the bottom of the movement to increase time under tension and eliminate momentum.

Frequently asked

What muscles does the kettlebell back squat work?

The kettlebell back squat primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the kettlebell back squat?

The kettlebell back squat uses kettlebell.

Is the kettlebell back squat good for beginners?

The kettlebell back squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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