Strength / Kettlebell
This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes.
Kettlebell
intermediate
compound
Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the opposite hand.
Maintain an upright torso and engage your core.
Lower your body by bending both knees, allowing your front knee to track over your toes.
Descend until your front thigh is parallel to the floor or slightly below, keeping your rear knee close to the ground.
Drive through your front heel to return to the starting position, extending your hips and knees.
Complete all reps per side before switching.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
