Dumbbell Squat
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
BEGINNER
Kettlebell Squat
Kettlebell Squat is a full-body workout that activates muscle groups across your upper body and lower body, including your core, hamstrings, glutes, quads, calves, and lower back muscles.
Demonstration Video
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Target Muscles
Instructions
- Hold the handle of the kettlebell with both hands in an overhand grip and hold it in front of your chest. Stand with your feet shoulder-width apart and your toes pointing out.
- Lower yourself into a squat until your hips are below the knee and your thighs are parallel to the floor. Keep the kettlebell still and in front of your chest throughout the movement. Raise your hips and knees sharply to return to the starting position.
Tips
- Avoid rounding your back and shoulders. Instead, stand up straight and keep your chest up.
- Don't let your knees drop in.
Alternative Exercises
Back Squat
Back Squat specifically targets the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. The quads and core are also engaged. Back Squat allows you to add weight quicker, which promotes strength and power.
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