- Primary muscles
- Quadriceps
- Secondary muscles
- Calves, Glutes, Hamstrings, Shoulders
- Equipment
- Kettlebells
- Difficulty
- Beginner
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
Movement notes
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
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Routines using this exercise
Beginner dumbbell workout at home, without a bench
A full-body beginner dumbbell workout without a bench: five exercises, sets, reps and practical ways to progress with the weights you have.
view the routine →Beginner full-body workout for two days a week
A simple twice-a-week beginner full-body workout with a repeatable gym routine, rest-day guidance and a clear progression method.
view the routine →Hotel gym dumbbell workout for a short stay
A practical hotel gym dumbbell workout with four movements, travel-day adjustments and options when the available weights are light.
view the routine →Single kettlebell workout for beginners, without swings
Start with one kettlebell and four controlled exercises: a supported single-leg hinge, goblet squat, one-arm row and loaded carry. Follow clear sets and reps without swings or snatches.
view the routine →
