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Strength exercises Β· Lower body
Single-arm kettlebell front rack squat
Difficulty Squats
How to perform it
Hold one kettlebell at the shoulder with the elbow close to the torso and squat on both legs. Brace the abs and keep the torso upright without leaning toward the load. Targets the quads and glutes; the abs and upper back stabilize the kettlebell on one side. Unlike the goblet squat, the load sits at one shoulder instead of the center of the chest. Do the prescribed reps with the kettlebell in each hand separately; you still squat on both legs.
Video demo
Equipment
- KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Adductors
- Biceps
- Erector spinae
- External obliques
- Forearm flexors
- Front delts
- Gluteus maximus
- Rectus femoris
- Transverse abdominis (not on the surface map)
- Vastus intermedius (not on the surface map)
- Vastus lateralis
- Vastus medialis
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Find another variation and compare difficulty.
Squats
Exercise family Β· pattern: Squats
1 family Β· 10 variationsDifficulty
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- Bodyweight squat
- Goblet box squat
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- Single-arm kettlebell front rack squatCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.