One-Leg Kettlebell Squat
Reps15 times
Calories burned136 kcal
LevelProfessional
Changing duration and load is available in our application
Grip the kettlebell with both hands on the handle and place it at chest level. Squat on one leg with the other leg extended forward as shown. Squat down, bending your leg at the knee, pulling your pelvis back, holding the kettlebell in front of you. Hold this position for a few seconds, then rise. Keep your head up. Complete the required number of repetitions.
How to perform the exercise
15 times
136 kcal
Control your movement and do not rush.
01
Start position
Hold the kettlebell by the handle with both hands and place it at chest level.
02
Setup
Squat down on one leg with the other leg extended forward.
03
Squat
Squat by bending the leg and pushing the hips back while holding the bell in front.
04
Hold
Hold this position for a few seconds.
05
Lift
Stand up with the head up and perform the required reps; switch legs.
Variants
Beginner
Use a light kettlebell and a support.
Middle
Work through a full range without support.
Professional
Increase the weight and the hold.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Builds each leg independently.
Balance
Trains balance and coordination.
Simply
Evens out strength between legs.
Contraindications
Acute pain in the knees or hip.
Insufficient preparation.
Balance problems.
Recommendations
Support
Hold a support at first.
Head
Keep the head up.
Symmetry
Work both legs.
