Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Hamstrings (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Semitendinosus (Main Target) |
| Biceps-femoris (Main Target) |
Difficulty
Steps
Stand with your feet wider than shoulder-width apart and toes pointed out at a 45-degree angle, holding a kettlebell with both hands in front of you.
Hinge at your hips and bend your knees to lower down, keeping your back flat and chest up.
Grasp the kettlebell handle with both hands and engage your core as you stand up straight, driving through your heels.
Pause briefly at the top of the movement, then lower the kettlebell back down under control.
Repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the lower back, hamstrings, and glutes.
Improves hip and core stability.
Enhances grip strength and overall lower body strength.
Equipments
