Log in to BOXROX Pro

Log in to BOXROX Pro

Kettlebell Squats: How To Do It, Benefits, Mistakes to Avoid, Variations and 5 Workouts

Learn everything you need to know to incorporate this complete lower body exercise into your routine.

So you have a kettlebell at home and want to use it as part of your exercise routine? Have you thought about doing kettlebell squats? Of course you have, otherwise you would not be reading this at the moment. Kettlebell squats are a great way to improve your level of fitness overall using one of the most common gym equipment.

After you are equipped with all the information necessary about kettlebell squats, you can implement the movements straight away by choosing one of the 5 workouts BOXROX has separated that include kettlebell squats.

How To Do Kettlebell Squats

Begin by standing upright with a slight bend at the knees and feet apart slightly wider than shoulder-width. Hold a kettlebell by the horns in front of you with both hands, also known as the goblet grip.

Lower your hips until your thighs are at least parallel with the ground – your legs should reach a 90 degree angle. Keep your back straight while lowering your body and make sure your knees do not pass your toe line. Maintain your heels in contact with the ground at all times.

After reaching at least a 90 degree angle, legs parallel to the ground, return to the upright position with your back still in a straight line. Extend the hips fully at the top position. That is one rep.

Muscles Worked

Kettlebell squats are a simple exercise that focuses on large muscles on your body. It primarily targets the lower body, but it also engages the core and different stabilizer muscles. The muscles targets are:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Tibealis Anterior (muscle that originates along the upper two-thirds of the outside surface of the tibia, near the shin)
  • Abdominals
  • Forearms
  • Upper back
  • Lower back

Image Sources

Related news