10 Best Front Squats With Two Kettlebells Alternatives for Quad Strength

Ranked Front Squats With Two Kettlebells Alternatives

10 substitutes, ranked by how closely each one matches Front Squats With Two Kettlebells on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Front Barbell Squat

   95% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the quads.

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
2. 

   2. Front Squat (Clean Grip)

   94% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
   3. Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
   4. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: front squat, the same as Front Squats With Two Kettlebells
   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
3. 

   3. Front Barbell Squat To A Bench

   92% match

   • Quads
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
4. Play demonstration

   4. Barbell Bench Front Squat

   91% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
   2. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
   3. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
   4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: front squat, the same as Front Squats With Two Kettlebells
   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
5. 

   5. Plie Dumbbell Squat

   89% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the quads.

   How to perform this exercise

   1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
   2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
   3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
   4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
6. 

   6. Goblet Squat

   89% match

   • Quads
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
   2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
   3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
7. Play demonstration

   7. Dumbbell Supported Squat

   88% match

   • Quads
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
8. 

   8. Squat With Bands

   86% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
   • Body position: standing, the same as Front Squats With Two Kettlebells
9. 

   9. Squat With Chains

   86% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as Front Squats With Two Kettlebells
   • Equipment: free weights, the same as Front Squats With Two Kettlebells
10. 

    10. Squat With Plate Movers

    86% match

    • Quads
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
    2. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
    3. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
    4. Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
    5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
    6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
    7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
    8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: quads, the same as Front Squats With Two Kettlebells
    • Equipment: free weights, the same as Front Squats With Two Kettlebells
    • Body position: standing, the same as Front Squats With Two Kettlebells