Exercise profile
Best forStrengthMuscle growthGeneral fitness
Effectiveness★★★★★ 5/5
EquipmentDumbbell, Kettlebell
Also worksQuads, Glutes, Core, Adductors
Recommended3-4 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Adds load to the squat while the front weight keeps your torso upright.
- Setup
- Hold one dumbbell or kettlebell vertically against the chest.
- Common mistakes
- Letting the elbows and chest drop forward at the bottom.
- Easier
- Use a lighter weight and a shallower depth.
- Harder
- Pause at the bottom or add reps before increasing weight.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s