How To Do Kettlebell Squats With Perfect Form, From A Trainer

You can also use the kettlebell to guide you into a deeper range of motion and increase your mobility. Take the goblet squat, for instance, which is a type of kettlebell squat where you hold a kettlebell in front of your chest (like a goblet). Your hands are on the side of the horns and you squeeze your elbows in, so they’re in line with your wrists: Once you’ve squatted down, you can place your elbows inside your knees, squeezing them in as your knees push out, creating tension. That allows you to drop down farther while keeping good posture and core engagement, she explains.

Here’s everything you need to know about kettlebell squats, from step-by-step form instructions, to picking the perfect bell weight, to variations fit for pros, according to experts.

Muscles Worked With Kettlebell Squat Variations

Kettlebell squats recruit muscles all over:

• Legs
• Back
• Arms
• Shoulders
• Core

“Primarily, you’re working the quads and glutes,” says Amanda Hudock Hoffman, CPT, a certified personal trainer with the RKC (Russian Kettlebell Challenge certification) based in Ohio. That’s the case with pretty much any kind of squat, she notes. But the kettlebell goblet squat targets additional muscles in the back, arms, and shoulders because of the way you hold the weight in front of your chest, Hoffman says.

Plus, your core is engaged to keep you upright. “If you think of yourself holding a goblet position with a kettlebell and you’re in the standing position of the squat, it’s essentially the same as a forearm plank,” she says.

How To Do A Kettlebell Goblet Squat

Even if you’ve already mastered perfect squat form, don’t skip this section. Adding weight with a bell means there are a few more form tips to keep in mind during this move, Hoffman says.

How to:

1. Stand with feet hip-width apart, then jump three times. Wherever your feet land, Hoffman says, that’s your squat stance sweet spot. Then, line up the handle of the kettlebell with your ankle bones.
2. Bend knees until you’re in a natural squatting position and grab kettlebell on top of handle with both hands. Shift weight so that about 60 percent rests in the heels and 40 percent rests in the toes.
3. Drive through heels to standing and lift bell up so handle is at chin level. Don’t let it rest on chest, back and core muscles should be engaged to hold it up.
4. With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Inhale as you lower for 1 to 3 seconds, keeping gaze forward and torso upright. (Squatting so thighs are parallel or past parallel to floor are both correct.)
5. Hold for 2 to 3 seconds at the bottom. Then, press feet into floor, return to standing, exhaling for 1 to 3 seconds. That’s 1 rep.

Common Kettlebell Squat Mistakes

Double Circle Squat Wedge

You lean too far forward. This is called hinging. “When you squat, think of your torso almost like an elevator,” Hoffman says. “It goes up and down, but it doesn’t go side to side.” The goal of the squat, she explains, is to work your quads and glutes. When you hinge forward, it takes some of the work out of the quads, and you also run the risk of loading the low back, which may lead to pain or injury.

You might find yourself hinging if your ankles aren’t mobile, says Hoffman. An easy fix: Elevate your heels, making sure both feet are propped evenly, she suggests. You can use barbell plates for this, Hoffman notes, or even a cookbooks or textbook under each heel. (Or, purchase actual squat wedges.)

Your knees aren’t tracking correctly. If your knees cave in or come too far out, you can injure your joints, Hoffman explains. She notes that there are a few reasons this might happen, like if you’re taller and your stance is too narrow. But often, she says, this occurs due to lack of strength, in which case she recommends switching to bodyweight and potentially even using your hands to pull your knees in or press them out so that they’re aligned with your second or third toe.

Lululemon Strongfeel Training Shoe

Your feet are wobbling. Your shoes could be the prob, says Hoffman. She recommends squatting barefoot or in flat training shoes (not running shoes!) to avoid unstable feet.

Now, if you’re still struggling with form, you might want to see a trainer for personalized help, Hoffman says. Everyone is different, she notes: You might be hinging forward because you have low ankle mobility, but it also could result from tight hips or an injury you don’t realize is affecting your squat. If you’re concerned about your form, it’s 100-percent worth it to work with a pro, she says.

How To Add Kettlebell Squats To Your Workout

• Beginners: If you’re just starting out with exercise, Hoffman suggests adding kettlebell squats once a week.
• Intermediate: If you’ve got more experience (as in, you’ve been working out for at least six months), go ahead and level up to twice a week, she says.
• All levels: You shouldn’t save these for the end of your workout if your goal is to work a little heavier or build a good foundation, Hoffman adds. “You don’t want to do 30 minutes of cardio and then squat, because you’ll be tired,” she says. (Still, be sure to warm up first, activating the muscles and joints you’ll need to use with movements like bodyweight squats, runner’s lunges, and planks.)

How Much Weight To Kettlebell Squat

The best kettlebell weight depends on your workout goals. “You can have three different kettlebell sizes,” Hoffman says, “and they can all be beneficial for that squat depending what your goal is.” On some days, she adds, you might work really heavy with lower reps and on others you might go for a lighter weight and extra reps. Of course, it also depends on your experience and how you’re feeling on a given day.

Here are some general guidelines regarding the right kettlebell weight for each goal:

• To build a foundation and muscular endurance, do 10 to 15 reps with a weight that allows you to feel like you could maybe do five more.
• To build muscle size, do six to 15 reps with a heavier weight that allows you to feel like you could maybe do two to four more.
• To build strength, do up to five reps with a weight that feels very heavy for you. You should feel like your form would suffer if you attempted one more.

Kettlebell Kings Powder Coated Kettlebell

If you’re looking to add kettlebells to your home gym, Hoffman recommends picking one made of cast iron with a powder coat. “It’s worth it to invest in the cast iron bell,” she says, adding that they’ll last longer and will be more comfortable to use. A good starter pack might include three bells: 18, 26, and 35 pounds, Hoffman says. (But take note: KB’s are often sold in kilos, she says. That’s a starter set of 8, 12, and 16 kilos.)

When you incorporate them into your squats, make sure to start light, Hoffman advises. Try a few reps with your chosen weight, focusing on your form, she adds. It might take some trial and error to find the right kettlebell, so keep this in mind: If the weight feels like it’s a seven or eight level of challenging (out of 10), it’s right. If it’s a five or six, it’s too light, and you can go for the next heaviest kettlebell available. And if it’s a 10—unless you’re going for a one-rep max—it’s too heavy and you can go down in weight, Kasen says.

Kettlebell Squat Variations

There are a few different ways to level up your kettlebell squats once you’ve nailed the basics. So, when you’re ready (and perhaps a little bored with the movement you’ve been perfecting), try one of these:

1. Time Under Tension Kettlebell Squat

If you want to challenge yourself in the goblet squat but aren’t quite ready to increase your weight, Hoffman suggests amping up your time under tension (stay in the squat longer).

1. Stand with feet hip-width apart, then jump three times to find squat stance.
2. Bend knees until you’re in a natural squatting position and grab kettlebell on top of handle with both hands.
3. Drive through heels to standing and lift bell up so handle is at chin level.
4. With toes pointing straight ahead, allow knees to soften and drive forward as you lower for 5 seconds, hold at the bottom for 5 seconds, then stand up for 5 seconds. That’s 1 rep.

To challenge your muscles more, hold the bell higher, in line with your face instead of your chin.

2. Kettlebell Front Squat

You can also try an entirely new variation, like the kettlebell front squat (with or without the press as shown). This move, Hoffman says, is when you have two kettlebells in the front rack position.

1. Stand with feet hip-width apart, then jump three times to find squat stance.
2. Hold kettlebells up so they rest vertically on forearms, keeping elbows by the ribcage, and maintaining slight wrist flexion so your knuckles are up.
3. With toes pointing straight ahead, allow knees to soften and drive forward as you drop.
4. Hold for 1 second at the bottom. Then, press feet into floor, return to standing, and fully extend arms over the top of your head.
5. Bring the arms back down. That’s 1 rep.

3. Offset Kettlebell Squat

This squat variation is very similar to the front squat, Hoffman notes, but you’re doing it with just one kettlebell. This variation, she says, is great for evening out any imbalances you may have (if, for instance, one side is stronger than the other). Plus, the offset load adds a ton of extra core work. “Single-arm front squats are secret core,” Hoffman says. “I promise [they] will give you so much more than a sit-up.”

1. Stand with feet hip-width apart, then jump three times to find squat stance.
2. Bend knees until you’re in a natural squatting position and grab kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage, and maintain slight wrist flexion so your knuckles are up.
3. With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom.
4. Then, press feet into floor, return to standing.
5. Reverse movement to return to starting position. That’s 1 rep. Repeat on other side.

4. Kettlebell Curl To Squat And Press

This total-body movement allows you to get “the best bang for your buck if you’re under a time crunch” because it works arms, legs, shoulders, and core stability. Plus, you’re holding an isometric position at the bottom of the squat while doing a bicep curl, which trains stability in your core strength, adding another challenge.

1. Start in a squat position with a kettlebell in each hand, arms extended toward the floor between feet, palms facing away from the body.
2. Bend elbows and curl weights to shoulder level.
3. In one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by your ears.
4. Reverse movement to return to starting position. That’s 1 rep.

Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. She holds a B.B.A. from the University of Notre Dame and an M.S. in journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: become a morning person. 

Jennifer Nied is the fitness editor at Women’s Health and has more than 10 years of experience in health and wellness journalism. She’s always out exploring—sweat-testing workouts and gear, hiking, snowboarding, running, and more—with her husband, daughter, and dog.