How to Do Kettlebell Front Squat: Muscles Worked & Proper Form

Muscles Worked in Kettlebell Front Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back

Secondary muscles worked:

• Calves

How to do Kettlebell Front Squat with Proper Form

1. Stand with your feet about shoulder-width apart, with two kettlebells in rack position.
2. Brace your core, chest up and keep your shoulders back.
3. Bend your knees, and push your hips backward into a squat, keeping your weight on your heels.
4. Lower as far as your mobility allows you to. Keep the kettlebells stable in the rack position.
5. Reverse the movement by standing up, and repeat for reps.

Commentary

The front squat is a variation of the barbell squat. This exercise shifts more work to your quadriceps, and also your back muscles have to work against a longer moment arm. The exercise mimics the catch position of a clean, and it is therefore a common exercise among Olympic weightlifters.

Because the center of gravity is shifted forward compared to a regular squat, many find it easier to get deep in the front squat.