Front Squat (Kettlebell)

A lower body compound movement with kettlebells held in the front rack position, emphasizing quadriceps while building core and postural strength.

Instructions

1. Stand with feet shoulder-width apart, kettlebells at shoulder height in the front rack position.
2. Keep elbows high and your chest upright throughout the movement.
3. Initiate the descent by pushing your hips back and bending at the knees simultaneously.
4. Lower until your thighs are parallel to the ground or deeper if mobility allows.
5. Keep your weight balanced over your midfoot and maintain an upright torso.
6. Drive through your feet to return to standing, pressing through your heels.

Tips

• Maintain high elbows and an upright chest to keep the load over your midfoot and strengthen your core.
• Achieve full depth if possible to maximize quadriceps and glute activation and range of motion.
• Warm up thoroughly and progress conservatively as front loaded positions require significant core and thoracic mobility.
• Focus on controlled movement rather than speed to maintain proper form and joint safety.
• This exercise builds lower body strength and power while improving posture and core stability.