Muscle groups

Back, Quadriceps, Hamstring, Glutes


Take a kettlebell and hold it against your chest, elbows in close & pointed down.
Feet should be turned out slightly, this will vary person to person.

Squat down, keeping your back neutral. Push your chest out, the weight will force you to stay upright.
Drive your knees out, tracking in line with your feet. Pull yourself down, engage the hip flexors, and descend so that your hips are below your knees.
Pause at the bottom, stay tight.
Drive your feet through the floor and stand back up, fully extending the hips at the top, squeezing the glutes.
Repeat for repetitions.

Do not allow your back to round at the bottom.

Movement Group


Required Equipment


Progressions And Regressions