Exercise guide
Kettlebell Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The kettlebell squat is a foundational compound movement that builds lower-body strength and core stability. Holding the weight in front of the chest encourages an upright torso, making it excellent for targeting the quads and glutes while improving squat mechanics.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.
- Grip the kettlebell by the horns (the sides of the handle) and hold it firmly against your chest at collarbone height.
- Pull your shoulder blades back and down to create a stable upper back and engage your core.
How to do it
- Inhale and initiate the movement by hinging at the hips and bending your knees simultaneously.
- Lower your hips until your thighs are at least parallel to the floor, keeping your elbows inside your knees.
- Exhale and drive through your mid-foot to return to the starting position, squeezing your glutes at the top.
- Maintain a controlled tempo, such as 2 seconds on the way down and 1 second on the way up.
Form checklist
- Keep your chest lifted and avoid letting the weight pull your torso forward.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your heels and mid-foot firmly planted on the ground at all times.
- Maintain a neutral spine from your neck down to your tailbone.
Pro tips
- Think about 'screwing' your feet into the floor to create external rotation and maximize glute engagement.
- Use the kettlebell as a counterbalance to help you sit deeper into the squat while keeping your spine vertical.
Make it harder
- Add a 3-second pause at the bottom of the rep to eliminate momentum and increase difficulty.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the kettlebell squat work?
- The kettlebell squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the kettlebell squat?
- The kettlebell squat uses kettlebell.
- Is the kettlebell squat good for beginners?
- Yes. The kettlebell squat is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps