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Exercise guide
One Arm Kettlebell Front Squat
A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · hamstrings · obliques
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a kettlebell in the racked position at one shoulder.
- Stand with feet shoulder-width apart.
- Squat down by bending your knees and hips.
- Keep your chest up and torso upright throughout.
- Drive through your heels to stand back up.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep the rack position tight against your chest and forearm.
- Resist twisting or leaning toward the loaded side.
- Spread the floor with your feet to keep your knees tracking outward.