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Upper Legs · Kettlebell
Kettlebell Suitcase Squat
Kettlebell Suitcase Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, core 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
- Core · Rectus Abdominis, Obliques
- Calves · Gastrocnemius, Soleus
How to do Kettlebell Suitcase Squat
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand next to your right thigh, with your arm extended. Your left arm can hang by your side or be extended in front of you for counterbalance.
- Push your hips back as if sitting into a chair to lower your body into a squat until your thighs are parallel to the floor.
- Push through your heels to stand back up to the starting position, maintaining a straight back and engaged core.
- Repeat for the desired number of repetitions, then switch the kettlebell to your left hand and perform the exercise on the other side.
Form tips
- Keep your back straight and avoid leaning to one side.
- Use a weight that allows you to maintain proper form throughout the exercise.
- Ensure your knees track over your toes to prevent knee strain.
Kettlebell Suitcase Squat alternatives
More quads exercises
Kettlebell Suitcase Squat FAQ
What muscles does Kettlebell Suitcase Squat work?
Kettlebell Suitcase Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, core and calves work as secondary muscles.
What equipment do you need for Kettlebell Suitcase Squat?
You need a kettlebell.
How many sets and reps of Kettlebell Suitcase Squat 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 Suitcase Squat 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 Suitcase Squat 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 Suitcase Squat?
Other exercises for the quads include Bodyweight Squat, Barbell Full Squat, Ball Headlock Squat and Sissy Squat Bodyweight.
For developers
Use Kettlebell Suitcase Squat 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.
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