Kysero
Try for free

Quadriceps · Intermediate

Kettlebell Resistance Band Full Squat from Deficit

Goblet squat from two stable deficit plates with a resistance band above the knees for added range and knee-tracking demand.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

QuadricepsGlutesAdductorsCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place two stable plates or low steps shoulder-width apart and loop a resistance band above the knees.
  2. 02Stand with one foot on each support and hold the kettlebell tightly at the chest in a goblet position.
  3. 03Brace the trunk, press the knees gently outward into the band, and squat between the supports.
  4. 04Reach only the depth you can control with whole-foot pressure and an upright torso.
  5. 05Drive through both feet to stand, maintaining band tension throughout.

Keep exploring

Variations

Browse the full library

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

Related variationKettlebell Goblet SquatRelated variationDual Kettlebell Front SquatRelated variationKettlebell Calf Raise and Front SquatRelated variationKettlebell Narrow Stance Goblet SquatRelated variationKettlebell Squat to Upright Row

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder