Library / Quadriceps
Double Kettlebell Front Rack Squat
Kettlebell · Squat · Compound
QuadricepsGlutes CoreUpper BackAdductors
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Core, Upper Back, Adductors
- Equipment
- Kettlebell
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Clean two kettlebells into a tight front rack with forearms vertical and elbows tucked.
- Take a deep belly breath and descend into a full squat while keeping your chest upright.
- Exhale sharply past the sticking point on the ascent.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Box Squat | Barbell swap | Barbell |
| Dumbbell or Kettlebell Goblet Squat | Dumbbell swap | Dumbbell |
| Resistance Band Front-Racked Squat | Bands swap | Bands |
| Tempo Bodyweight Air Squat (3-1-1) | Bodyweight swap | Bodyweight |
| Barbell Back Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.