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Kettlebell Kickstand Squat
A unilateral squat variation holding a kettlebell with a kickstand rear foot that targets the quads, glutes, and hamstrings in the lead leg to build single-leg strength, stability, and address imbalances.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Abs, Obliques, Calves
Accessory Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Adductors
5/10Adductor Longus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width, shift one foot back so only toes touch ground for balance support; hold kettlebell goblet-style at chest with both hands, core braced.
- Push hips back and bend front knee to lower until thigh is parallel to floor.
- Keep chest up and spine neutral throughout descent.
- Drive through front heel to extend hip and knee, returning to start.
- Squeeze glutes at top of each rep.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Weight on front heel.
- Knee tracks over toes.
- Core tight, chest proud.
- Back foot light touch only.
Breathing
Inhale during descent to brace core; exhale forcefully during ascent.
Tempo
3-0-1
Range of Motion
Lower until front thigh reaches parallel to floor; ascend fully extending hip and knee without locking out.
Safety
Safety Notes
- Avoid if acute knee or hip pain present.
- Start bodyweight to master balance.
- Use light weight initially.
Spotting
No spotter needed; perform in open space or use mirror for form check.
Common Mistakes
- Leaning forward excessively.
- Rear foot bearing too much weight.
- Knee caving inward.
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain with asymmetry
Flexibility Needed
- Adequate ankle dorsiflexion for depth
- Hip flexion mobility
Build Up First
- Master basic bilateral squat form
- Single-leg balance competency
Also known as
Kickstand Goblet Squat, Assisted Single-Leg Kettlebell Squat, Racked Kickstand Squat
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