Kettlebell Single Arm Squat Bilateral

Muscles worked

Setup

1. Clean a kettlebell into the front rack position on one side, nesting it in the 'V' of your shoulder and forearm with the wrist straight.
2. Set your feet slightly wider than shoulder-width apart with toes pointed slightly outward.
3. Brace your core and extend the non-working arm out to the side or clench the fist to create full-body tension.

How to do it

1. Inhale and initiate the movement by sitting your hips back and down, keeping your chest tall and the kettlebell tucked tight to your ribs.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
3. Exhale and drive through your mid-foot to return to a standing position, resisting the weight's pull to lean toward the loaded side.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep the elbow of the weighted arm tucked close to the body, not flared out.
• Ensure both shoulders remain level throughout the movement; do not let the weighted side dip.
• Keep your weight distributed evenly across both feet despite the unilateral load.
• Maintain a neutral spine and avoid rounding the lower back at the bottom of the squat.

Pro tips

• Actively 'crush' the kettlebell handle to increase irradiation, which improves shoulder stability and core engagement.
• Focus on 'zipping up' your abs as if bracing for a punch to better resist the lateral pull of the kettlebell.

Make it harder

• Add a 3-second pause at the bottom of each rep to maximize time under tension for the stabilizing obliques.
• Perform the movement with a 4-second eccentric (lowering) phase to increase the demand on the quadriceps and core.

Frequently asked

What muscles does the kettlebell single arm squat bilateral work?

The kettlebell single arm squat bilateral primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell single arm squat bilateral?

The kettlebell single arm squat bilateral uses kettlebell.

Is the kettlebell single arm squat bilateral good for beginners?

The kettlebell single arm squat bilateral is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps