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Front Squats With Two Kettlebells

The Front Squats With Two Kettlebells primarily targets your Quadriceps, with support from Calves, Glutes. It requires kettlebell and is best suited to intermediate lifters.

Intermediate level · Equipment: Kettlebell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes

How to perform Front Squats With Two Kettlebells

  1. Step 1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  2. Step 2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
  3. Step 3. Rise back up by driving through your heels and repeat.

Frequently asked questions

What is the correct way to hold the kettlebells during this squat?

Hold the kettlebells in the rack position with your fists tucked under your chin and elbows pointing down. Keep the weights resting on the outside of your forearms and biceps to maintain a stable center of gravity.

Which muscle groups are primarily targeted by double kettlebell front squats?

This exercise primarily targets the quadriceps due to the anterior loading of the weights. The front-loaded position also forces significant engagement of the upper back and core to maintain an upright torso.

What is a common technical error to avoid during the movement?

Avoid letting your elbows drop or flare out, which causes the torso to collapse forward. Keep your chest tall and maintain a vertical spine to ensure the load stays over your midfoot throughout the descent.

How can a beginner progress toward using two kettlebells?

Beginners should start with a single kettlebell goblet squat to master the movement pattern and upright torso positioning. Once comfortable with the mechanics, transition to two lighter kettlebells to build bilateral stability.

What are the recommended sets and reps for building leg strength?

For hypertrophy and strength, perform 3 to 5 sets of 8 to 12 repetitions. Focus on a controlled eccentric phase and a powerful drive from the bottom of the squat to maximize quad recruitment.

Sample sets & reps for Front Squats With Two Kettlebells

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell

See all Quadriceps exercises →

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