Box Kettlebell Squat
Master the box squat! Perfect form with a kettlebell for strength & depth. Build a solid foundation!
The Box Kettlebell Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: box or kettlebells.
Required Equipment
Box Kettlebell Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Box Kettlebell Squat Variations and Alternatives
How to do the Box Kettlebell Squat
Begin by placing a box or bench behind you. This will be the marker for your depth during the squat. The height should allow for your thighs to be parallel or just below parallel to the ground when you are in the bottom position of the squat.
Stand in front of the box with feet shoulder-width apart. Hold a kettlebell at chest height with both hands, gripping it by the handles or the body of the kettlebell. Keep your elbows tucked in.
Brace your core, pull your shoulders back, and keep your chest up to maintain a natural arch in your lower back.
Slowly lower your body by bending at the knees and pushing your hips back as if you're about to sit down on the box. Keep the kettlebell close to your body to help maintain balance.
Continue to lower yourself until your glutes touch the box. Pause briefly while maintaining tension in your legs and core.
Push through your heels and drive your hips forward to return to the starting position. It's essential to maintain a flat foot throughout the movement to maximize stability and muscle engagement.
Repeat the movement for the desired number of repetitions.
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Box Kettlebell Squat FAQs
What muscles does the Box Kettlebell Squat work?
The Box Kettlebell Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Kettlebell Squat?
Box or kettlebells.
Is the Box Kettlebell Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Kettlebell Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Kettlebell Squat variations and alternatives?
Similar exercises include the Box Barbell Squat, Box Bodyweight Squat, Kettlebell Goblet Squat Pulse and Goblet Squat.
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