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Quadriceps · Intermediate

Kettlebell Calf Raise and Front Squat

Squat-pattern drill that develops lower-body strength and control using a kettlebell, with emphasis on the quadriceps and glutes.

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Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, holding a kettlebell close to your chest.
  2. 02Lower your body down into a squat while keeping the kettlebell at your chest.
  3. 03Once at the bottom of the squat, rise back up and perform a calf raise by standing on your toes.
  4. 04Repeat for the prescribed repetitions.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Goblet SquatRelated variationDual Kettlebell Front SquatRelated variationKettlebell Narrow Stance Goblet SquatRelated variationKettlebell Resistance Band Full Squat from DeficitRelated variationKettlebell Squat to Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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