10 Best Kettlebell Front Squat Alternatives for Home and Gym

Ranked Kettlebell Front Squat Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Front Squat 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

   Play demonstration

   1. Kettlebell Goblet Squat

   99% match

   • Glutes
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
   2. Keeping your chest up and core engaged, lower your body down into a squat position by bending at the knees and hips.
   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: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
2. Play demonstration

   2. Frankenstein Squat

   89% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
   2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment, 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: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
3. Play demonstration

   3. Barbell Full Zercher Squat

   89% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
   3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
   4. Keep your knees in line with your toes and your weight in your heels.
   5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
4. Play demonstration

   4. Barbell Speed Squat

   86% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Drive through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
5. Play demonstration

   5. Weighted Squat

   86% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold a weight in front of your chest or on your shoulders.
   3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Push through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
6. Play demonstration

   6. Barbell Full Squat

   85% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower your body until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
7. Play demonstration

   7. Barbell High Bar Squat

   85% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Place the barbell on your upper back, resting it on your traps.
   3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
   4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Drive through your heels to stand back up, extending your hips and knees.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
8. Play demonstration

   8. Dumbbell Bench Squat

   85% match

   • Glutes
   • Dumbbell
   • Beginner
   • Compound

   How to perform this exercise

   1. Place a dumbbell on the ground in front of a bench.
   2. Stand facing away from the bench with your feet shoulder-width apart.
   3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
   4. Once your glutes touch the bench, push through your heels to stand back up 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: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
9. Play demonstration

   9. Dumbbell Squat

   85% match

   • Glutes
   • 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, lower your body down by bending at the knees and hips, as if sitting back into a chair.
   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: glutes, the same as the Kettlebell Front Squat
   • Equipment: free weights, the same as the Kettlebell Front Squat
   • Body position: standing, the same as the Kettlebell Front Squat
10. Play demonstration

    10. Barbell Low Bar Squat

    85% match

    • Glutes
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, 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

    • Primary muscle: glutes, the same as the Kettlebell Front Squat
    • Equipment: free weights, the same as the Kettlebell Front Squat
    • Body position: standing, the same as the Kettlebell Front Squat