One Arm Kettlebell Front Squat

Muscles worked by the One Arm Kettlebell Front Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeHamstringsHamstring MusclesObliquesOblique Abdominals

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the One Arm Kettlebell Front Squat

1. Hold a kettlebell in the racked position at one shoulder.
2. Stand with feet shoulder-width apart.
3. Squat down by bending your knees and hips.
4. Keep your chest up and torso upright throughout.
5. Drive through your heels to stand back up.
6. Complete reps on one side, then switch.

Form tips

• Keep the rack position tight against your chest and forearm.
• Resist twisting or leaning toward the loaded side.
• Spread the floor with your feet to keep your knees tracking outward.

At a glance

One Arm Kettlebell Front Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Squat
• Barbell Back Squat
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Dumbbell Front Squat
• Dumbbell Pistol Squat
• Dumbbell Split Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-kettlebell-front-squat",
  "name_en": "One Arm Kettlebell Front Squat",
  "name_de": "Einarmige Kettlebell-Kniebeuge vorne",
  "name_es": "Sentadilla Frontal con Pesa Rusa a Un Brazo",
  "description_en": "A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.",
  "description_de": "Eine Kniebeuge mit der Kettlebell in der Rack-Position an nur einer Schulter, die Beine und Gesäß kräftigt und die seitliche Rumpfmuskulatur fordert.",
  "description_es": "Una sentadilla frontal con una pesa rusa apoyada en un solo hombro, que obliga al core a resistir la inclinación lateral.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings",
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "squat",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell in the racked position at one shoulder.",
    "Stand with feet shoulder-width apart.",
    "Squat down by bending your knees and hips.",
    "Keep your chest up and torso upright throughout.",
    "Drive through your heels to stand back up.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte eine Kettlebell in der Rack-Position an einer Schulter.",
    "Steh schulterbreit.",
    "Beuge Knie und Hüften in eine Kniebeuge.",
    "Halte Brust und Rumpf durchgehend aufrecht.",
    "Drücke durch die Fersen zurück in den Stand.",
    "Wiederhole auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa en posición de rack en un hombro.",
    "De pie con los pies a la anchura de los hombros.",
    "Baja en sentadilla flexionando las rodillas y las caderas.",
    "Mantén el pecho alto y el torso erguido durante todo el ejercicio.",
    "Impulsa a través de los talones para volver a ponerte de pie.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep the rack position tight against your chest and forearm.",
    "Resist twisting or leaning toward the loaded side.",
    "Spread the floor with your feet to keep your knees tracking outward."
  ],
  "tips_de": [
    "Halte den Ellbogen eng am Körper unter der Kettlebell.",
    "Widerstehe dem Zug zur beladenen Seite und bleibe mittig.",
    "Drücke die Knie in Richtung der Fußspitzen nach außen."
  ],
  "tips_es": [
    "Resiste la tendencia a inclinarte hacia el lado de la pesa.",
    "Empuja las rodillas hacia afuera en la parte baja.",
    "Mantén el codo pegado al cuerpo bajo la pesa."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-front-squat-start.webp",
      "peak": "images/flat/one-arm-kettlebell-front-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-kettlebell-front-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.