Kettlebell Deck Squat

Kettlebell Deck Squat


This exercise involves holding a kettlebell at chest level while performing a squat and then returning to a standing position. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and upper body.

Muscle Group

Equipment Required

Kettlebell Deck Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell by the horns with both hands at chest level.
  2. Squat down, keeping your weight on your heels and your chest up.
  3. Lower your hips until your butt touches the ground.
  4. Roll onto your back and extend your legs straight out in front of you.
  5. Roll back onto your feet and stand up, using the momentum to swing the kettlebell up to shoulder level.
  6. Repeat for desired number of reps.

Kettlebell Deck Squat Form & Visual

Kettlebell Deck Squat

Kettlebell Deck Squat Benefits

  • Improves lower body strength and power
  • Targets the glutes, quads, hamstrings, and calves
  • Increases core stability and balance
  • Improves mobility and flexibility in the hips and ankles
  • Can be modified for different fitness levels and goals
  • Provides a full-body workout in one exercise
  • Can be done with minimal equipment and space

Kettlebell Deck Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kettlebell Deck Squat Variations & Alternatives