Double kettlebell front squat: How to Do It, Muscles Worked

Step by step

Rest both kettlebells on your shoulders, elbows close.
Squat down between your legs, chest tall.
Drive through your heels to stand.

What you should feel

Your thighs and glutes pushing, and your core bracing; your wrists and lower back should not hurt.

Common mistake

Torso leaning forward; keep your elbows up and chest tall.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Abs Upper back Front shoulders

Equipment

Kettlebell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Questions

What muscles does the double kettlebell front squat work?

Double kettlebell front squat mainly works your quads and glutes. It also helps your abs, upper back, and front shoulders.

Can I do the double kettlebell front squat at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the double kettlebell front squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Double kettlebell front squat