5 Best Kettlebell Front Squat Alternatives
The Kettlebell Front Squat is done standing with a kettlebell.
Original Exercise: Kettlebell Front Squat
- Primary muscle
- Glutes
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Quadriceps, Hamstrings, Calves
How to perform Kettlebell Front Squat
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the kettlebell with both hands in front of your chest, close to your body.
- Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Kettlebell Front Squat FAQ
What muscles does Kettlebell Front Squat work?
The kettlebell front squat primarily targets the quadriceps and glutes while the core and upper back stabilize the front-loaded weight. The upright torso and anterior load increase quad activation and demand thoracic extension to keep the bell close to the sternum.
What is the best bodyweight alternative to Kettlebell Front Squat?
A Bulgarian split squat is the top bodyweight substitute because it preserves knee-dominant loading while adding unilateral demand. Technique cue: plant the front foot, lower until the front thigh is near parallel, and drive through the front heel to maximize glute recruitment and balance.
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