Kettlebell Box Squat

Muscles worked

Setup

1. Place a box or bench behind you at a height that allows your thighs to be parallel to the floor when seated.
2. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
3. Hold a kettlebell by the horns at chest height in a goblet position, keeping your elbows tucked in close to your ribs.
4. Engage your core and pull your shoulder blades down and back to create a stable upper body.

How to do it

1. Inhale as you initiate the movement by hinging at the hips and bending your knees to sit back toward the box.
2. Lower yourself under control until your glutes make light contact with the box, maintaining full tension in your core and legs.
3. Pause for a split second on the box without fully relaxing your weight or rocking your torso backward.
4. Exhale as you drive through your mid-foot and heels to return to a standing position, squeezing your glutes hard at the top.

Form checklist

• Keep your chest upright and eyes forward throughout the entire lift.
• Ensure your knees track in line with your toes and do not cave inward (valgus).
• Maintain a neutral spine; do not let your lower back round as you touch the box.
• Avoid using momentum or rocking your torso to stand back up from the seated position.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize glute and adductor engagement.
• Treat the box as a depth gauge rather than a resting place to keep constant mechanical tension on the quadriceps.

Make it harder

• Decrease the box height to increase the range of motion and challenge hip mobility.
• Perform a 'dead stop' variation where you sit fully on the box for 2 seconds to eliminate all elastic energy before exploding upward.

Frequently asked

What muscles does the kettlebell box squat work?

The kettlebell box squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell box squat?

The kettlebell box squat uses kettlebell.

Is the kettlebell box squat good for beginners?

Yes. The kettlebell box squat is a beginner-friendly movement and a strong foundation to build on.

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