Male model ex_EX2TBW

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Upper Legs · Kettlebell

Kettlebell Squats

intermediatestrength

Kettlebell Squats is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Kettlebell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

How to do Kettlebell Squats

Stand with your feet shoulder-width apart, holding a kettlebell with each hand hanging by your sides.
Lower your body into a squat by bending your knees and pushing your hips back as if sitting in a chair.
Continue lowering yourself until your thighs are parallel to the floor, making sure your knees track over your toes.
Push through your heels to stand back up to the starting position, fully extending your legs.

Form tips

Ensure your knees stay in line with your toes to prevent any inward collapse.
Inhale as you lower into the squat and exhale as you push back up to standing.
Focus on pressing through your heels to activate your glutes and quadriceps.

Kettlebell Squats alternatives

Dumbbell Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

Jump Squats Bodyweight

Quads · intermediate

Barbell Front Squats

Quads · intermediate

More quads exercises

Goblet Kettlebell Squats

Quads · intermediate

Barbell Bench Squats

Quads · intermediate

Bodyweight Squats Hold

Quads · beginner

Dumbbell Narrow Stance Squats

Quads · intermediate

Assisted Pistol Squats

Quads · advanced

Box Jump Squats

Quads · intermediate

In and Out Squats

Quads · intermediate

Feet Together Barbell Squats

Quads · intermediate

Kettlebell Squats FAQ

What muscles does Kettlebell Squats work?

Kettlebell Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Kettlebell Squats?

You need a kettlebell.

How many sets and reps of Kettlebell Squats should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Squats good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Kettlebell Squats burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Kettlebell Squats?

Other exercises for the quads include Dumbbell Squats, Bodyweight Squats, Jump Squats Bodyweight and Barbell Front Squats.

For developers

Use Kettlebell Squats in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EX2TBW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EX2TBW",
  "name": "Kettlebell Squats",
  "model": "male",
  "target": "Quads",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_EX2TBW/mp4-720.mp4?…",
    "poster": "https://…/ex_EX2TBW/poster.jpg?…"
  }
}