Strength

Kettlebell Squat Hold

Kettlebell Squat Hold enhances lower body strength, targeting thighs and buttocks. It engages core for stability, improves endurance, and boosts leg and core strength by holding a kettlebell in a squat position.

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Kettlebell Squat Hold instructions

Step-by-step instructions

Stand with your feet hip-width apart, toes slightly outwards, while holding the kettlebell handle with both hands.

Lower your body into a deep squat, making sure your knees are behind your toes.

Hold this position, keeping your back straight and chest lifted.

Squeeze your glutes and push up through your heels to return to the starting position.

Repeat for the desired number of reps, but remember to not let your knees collapse inwards during the exercise.

Stand with your feet hip-width apart, toes slightly outwards, while holding the kettlebell handle with both hands.

Lower your body into a deep squat, making sure your knees are behind your toes.

Hold this position, keeping your back straight and chest lifted.

Squeeze your glutes and push up through your heels to return to the starting position.

Repeat for the desired number of reps, but remember to not let your knees collapse inwards during the exercise.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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