Kettlebell Exercise Guides for Quadriceps
Name: Front Squats
Exercise Advice: Take a wider than shoulder width stance. Hold two kettlebells using both hands and position them under your chin with your elbows into your sides. Squat down to the bottom position while keeping your butt down and your back flat (do not arch your back or round your shoulders during the movement). From the squat position, explode back up to the top position and repeat.
Name: Lunge With Two Kettlebells
Exercise Advice: Take a shoulder width stance and hold two kettlebells with both hands and let them hang down at your sides with an overhand grip (palms facing towards you). Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Your knee should not pass over your toe with your leading leg in the down position. Bring that leg back to the start position and repeat with the opposite leg.
Name: Lunge
Exercise Advice: Take a shoulder width stance and hold a kettlebell in one hand and let it hang down at your side with an overhand grip (palms facing towards you). Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Your knee should not pass over your toe with your leading leg in the down position. Bring that leg back to the start position and repeat with the opposite leg.
Name: Split Squats Overhead With One Arm
Exercise Advice: Hold a kettlebell in one hand with an overhand grip (palms facing out). Position your feet into a split stance and extend your arm so the kettlebell is above your head. Squat forward with one leg while keeping the other leg set in place. Your knee should not pass over your toe with your leading leg in the down position. Bring that leg back to the starting position and repeat.
Name: Split Squats
Exercise Advice: Hold a kettlebell in one hand with an overhand grip and let your arm hang by your side. Position your feet into a split stance. Squat forward with one leg while keeping the other leg set in place. Your knee should not pass over your toe with your leading leg in the down position. Bring that leg back to the starting position and repeat.
Name: Squats With Two Kettlebells
Exercise Advice: Take a shoulder width stance and hold two kettlebells using both hands. Position the kettlebells in front of you with an overhand grip (palms facing in). Slowly squat down to the bottom position while keeping your butt down and your back flat. Make sure to avoid leaning over, arching your back or rolling your shoulders during the movement. You want to focus all of the tension on your quadriceps during this exercise. From the squat position, explode back up to the top position and repeat.
Name: Squats With Two Kettlebells Outside
Exercise Advice: Take a shoulder width stance and hold two kettlebells using both hands with an overhand grip (palms facing in). Let the kettlebells hang down at your sides. Slowly squat down to the bottom position while keeping your butt down and your back flat. Make sure to avoid leaning over, arching your back or rolling your shoulders during the movement. You want to focus all of the tension on your quadriceps during this exercise. From the squat position, explode back up to the top position and repeat.
Name: Squats
Exercise Advice: Take a shoulder width stance and hold a kettlebell using both hands. Position the kettlebell in front of you with an overhand grip (palms facing in). Slowly squat down to the bottom position while keeping your butt down and your back flat. Make sure to avoid leaning over, arching your back or rolling your shoulders during the movement. You want to focus all of the tension on your quadriceps during this exercise. From the squat position, explode back up to the top position and repeat.
