Strength

Single Kettlebell Swing To Squat

The Single Kettlebell Swing to Squat boosts strength, flexibility, and balance while targeting glutes, legs, and core. This full-body exercise stimulates the heart rate and enhances endurance.
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Single Kettlebell Swing To Squat instructions
Step-by-step instructions
1
Stand tall, feet hip-width apart, grip the kettlebell handle with both hands.
2
Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.
3
Stand back up, keep your core tight and swing the kettlebell upward to chest level.
4
At the top of the swing, transition into a squat by bending your knees and lowering your hips.
5
Press through your heels to stand back up, then let the kettlebell swing down between your legs again to start the next rep.
Stand tall, feet hip-width apart, grip the kettlebell handle with both hands.
Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.
Stand back up, keep your core tight and swing the kettlebell upward to chest level.
At the top of the swing, transition into a squat by bending your knees and lowering your hips.
Press through your heels to stand back up, then let the kettlebell swing down between your legs again to start the next rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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