One Arm Kettlebell Front Squat

A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.

How to do it

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.

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.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Hamstrings, Obliques