Hold a kettlebell by the horns (sides of the handle) at chest height, close to your body.
Stand with feet slightly wider than shoulder-width apart, toes turned out 15-30 degrees.
Brace your core and push your hips back to initiate the squat.
Lower your body by bending at the hips and knees, keeping your elbows inside your knees.
Descend until your thighs are below parallel, using your elbows to push your knees outward at the bottom.
Drive through your heels to stand back up, squeezing your glutes at the top.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps with heavier kettlebell | Strength, high intensity/volume |