Swing Squats With One Arm

Exercise Tips

  • Do not lean forward, keep your back flat the entire
  • Control the weight, do not swing your arm

Swing Squats With One Arm

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings and glutes.

Muscle Group

Quadriceps (Quads), Hamstrings, Gluteals (Glutes)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings, Gluteals (Glutes)

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle with your right hand with an overhand grip, palm facing the ground. Squat down like you are going to sit in a chair and position the kettlebell between your legs, slightly behind your knees.

  1. 1 Exhale and drive up to a standing position, extending your arm straight out and up so you are holding the kettlebell at shoulder level.
  2. 2 Inhale and squat back down, returning to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.

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