10 Best Kettlebell Quad Exercises to Build Strength and Stability

Last Updated on 4 July 2025 by Greg Brookes

Kettlebell training is often praised for its impact on the posterior chain, glutes, hamstrings, and lower back. But when it comes to kettlebell quad exercises, many people underestimate just how effective kettlebells can be.

The quads, the four muscles at the front of your thighs, are essential for knee extension, explosive power, deceleration, and joint stabilisation. Strong quads improve athletic performance, protect your knees, and help build a balanced lower body.

In this guide, you’ll discover:

• 10 kettlebell exercises that effectively target your quads
• How to improve strength, balance, and mobility
• Programming tips for results and injury prevention

Whether you’re looking to build strength, improve function, or complement posterior-chain work, these kettlebell quad exercises deliver.

Understanding the Quadriceps Muscles

The quadriceps femoris, commonly referred to as the quads, consists of four muscles located at the front of your thigh:

1. Rectus Femoris: The only quadriceps muscle that crosses both the hip and knee joints. It assists in both hip flexion and knee extension.

2. Vastus Lateralis: The largest part of the quad group, located on the outer thigh. It plays a major role in extending the knee.

3. Vastus Medialis: Found on the inner thigh and known for the “teardrop” shape above the knee. It is key to stabilising the patella (kneecap).

4. Vastus Intermedius: Positioned beneath the rectus femoris and also involved in knee extension.

Together, these muscles are responsible for extending the knee joint, absorbing landing forces, and generating upward propulsion, making them essential for movements like squats, lunges, running, and jumping.

Developing strong quads enhances your ability to move efficiently, reduces injury risk around the knees, and contributes to a well-rounded lower body.

How to Optimise Kettlebell Exercises for the Quads

To get the most out of quad-focused kettlebell training, it’s not just about the exercise, you also need to adjust the setup and movement mechanics. Here are key tips:

1. Use an Upright Torso: A more vertical torso angle increases knee flexion, which boosts quad involvement. This is especially important in squats and lunges.

2. Foot Position Matters: Heels-elevated stances (as in cyclist squats) shift load forward onto the quads. Use wedges, weight plates, or slant boards.

3. Adjust the Stance Width: A narrower squat stance often increases quad activation compared to a wider stance, which tends to involve more hips and glutes.

4. Elevate the Front Foot in Split Positions: Whether in split squats or lunges, raising the front foot increases range of motion and places more load on the front thigh.

5. Control Tempo: Slowing down the eccentric (lowering) portion of the lift increases time under tension for the quads.

6. Load Position: Holding the kettlebell in the front rack or goblet position encourages a more upright spine and deeper knee flexion.

Apply these principles across the following exercises to maximise their quad-building potential.

1. Kettlebell Goblet Squat

(See full breakdown in: Kettlebell Goblet Squat)

A foundational lower body exercise, the goblet squat is one of the best kettlebell movements for quad development. It’s accessible, easy to learn, and highly effective.

How to Perform:

• Hold a kettlebell at chest height with both hands (horns up).
• Stand with feet shoulder-width apart, toes slightly out.
• Drop into a deep squat by pushing your knees out and hips back.
• Keep your chest lifted and elbows inside the knees.
• Drive through the mid-foot to return to standing.

Tip: Pause at the bottom for 1–2 seconds to increase time under tension.

Sets/Reps: 3–4 sets of 8–12 reps

2. Kettlebell Front Rack Squat

(See full breakdown in: Kettlebell Front Squat)

The front rack squat loads the quads more directly and also challenges core and upper back strength. It can be performed with one or two kettlebells.

How to Perform:

• Clean one or two kettlebells to the front rack position.
• Squat down with control, keeping the elbows tucked and kettlebells resting on the forearms.
• Focus on depth while maintaining an upright torso.
• Push through the feet to stand back up.

Tip: This variation allows for more load and creates a greater core demand.

Sets/Reps: 3–4 sets of 6–10 reps

3. Kettlebell Split Squat / Bulgarian Split Squat

Split squats and Bulgarian split squats are excellent for isolating each leg and maximising quad involvement.

How to Perform the Split Squat:

• Step into a lunge stance with one leg forward and the other back.
• Hold a kettlebell in the rack position or by your side.
• Lower your back knee toward the floor, keeping your torso upright.
• Press through the front foot to rise.

Bulgarian Split Squat Variation:

• Place your rear foot on a bench or box behind you.
• Perform the same movement, increasing the stretch and demand on the quads.

Tip: You can also elevate the front foot slightly on a plate to increase knee flexion and quad recruitment.

Sets/Reps: 3 sets of 8–10 reps per leg

4. Kettlebell Forward Lunge

(See full breakdown in: Kettlebell Lunge)

Lunges are a staple for quad development, and a forward lunge places greater eccentric load on the front thigh.

How to Perform:

• Hold a kettlebell in a rack position or goblet hold.
• Step forward with one leg and lower into a lunge until the back knee nearly touches the ground.
• Push off the front foot to return to standing.

Tip: Keep the torso upright and core braced to avoid shifting load away from the front leg.

Sets/Reps: 3–4 sets of 6–8 reps per leg

5. Kettlebell Step Up

Step-ups challenge the quads and glutes while training balance and unilateral strength.

How to Perform:

• Stand in front of a box or bench.
• Hold a kettlebell in the goblet or suitcase position.
• Step up with one leg, driving through the mid-foot.
• Bring the trailing leg up and step down with control.

Tip: Choose a step height that allows a 90-degree knee bend. Avoid pushing off the rear leg.

Sets/Reps: 2–3 sets of 8–10 reps per leg

6. Kettlebell Pistol Squat

(See full breakdown in: Kettlebell Pistol Squat)

The pistol squat is an advanced single-leg squat that lights up the quads. Using a kettlebell as a counterbalance can make it more accessible.

How to Perform:

• Hold a light kettlebell in front of your chest.
• Stand on one leg with the opposite leg extended forward.
• Slowly lower into a squat while keeping the raised leg off the ground.
• Push through the standing leg to return to the top.

Tip: Use a box, band, or TRX for support if needed. Start shallow and progress depth over time.

Sets/Reps: 2–3 sets of 4–6 reps per leg

7. Kettlebell Lateral Lunge

(See full breakdown in: Kettlebell Side Lunge)

Lateral lunges work the inner quads, adductors, and challenge mobility in a different plane.

How to Perform:

• Hold the kettlebell in a goblet position.
• Step out to one side and bend the knee deeply.
• Keep the other leg straight and chest upright.
• Push off to return to standing.

Tip: Keep your heel down and weight through the mid-foot.

Sets/Reps: 2–3 sets of 8 reps per side

8. Kettlebell Cyclist Squat

The cyclist squat is a high-quadriceps activation movement that mimics the knee-dominant squat seen in Olympic weightlifting.

How to Perform:

• Place a small wedge, weight plate, or slant board under your heels.
• Hold a kettlebell in the goblet position.
• Squat down, allowing the knees to travel forward over the toes.
• Keep your torso upright and core engaged.
• Drive through the balls of the feet to return to standing.

Tip: Focus on control and range of motion. This squat heavily isolates the quads, so use lighter loads at first.

Sets/Reps: 3 sets of 10–12 reps

9. Kettlebell Clean to Front Squat

Combining the clean and squat reinforces technique under load and keeps tension on the quads.

How to Perform:

• Clean the kettlebell to the rack position.
• Immediately drop into a front squat.
• Stand tall and repeat for reps.

Tip: Ensure you have a solid clean before combining the movements.

Sets/Reps: 3–4 sets of 5–8 reps

10. Kettlebell Sissy Squat

A niche but effective move for quad hypertrophy. The kettlebell adds balance and load.

How to Perform:

• Hold a kettlebell in the goblet position.
• Rise onto your toes and lean back while bending your knees forward.
• Lower as far as you can without losing balance.
• Push back to the starting position using your quads.

Tip: Use a wall or strap for support. Start shallow and increase depth over time.

Sets/Reps: 2–3 sets of 8–10 reps

Sample Kettlebell Quad Workouts

To help you apply these movements effectively, here are three sample kettlebell workouts tailored for quad development. Rotate them weekly or choose one based on your training goal.

Beginner Quad Builder

• Cyclist Squat – 2 x 10 reps
• Step Up – 2 x 8 reps each leg
• Goblet Squat – 3 x 10–12 reps
• Rest 60 seconds between rounds, complete 2–3 rounds

Intermediate Strength & Balance

• Front Rack Squat – 3 x 8 reps
• Bulgarian Split Squat – 3 x 8 reps per leg
• Lateral Lunge – 2 x 6 reps per leg
• Rest 60–75 seconds between sets

Advanced Single-Leg Challenge

• Pistol Squat (Assisted) – 3 x 5 reps per leg
• Reverse Lunge (Front Foot Elevated) – 3 x 8 per leg
• Clean to Front Squat – 3 x 6 reps
• Rest 90 seconds between sets for full recovery

Use these workouts 2–3 times per week as part of your lower-body training programme, alternating exercises every few weeks to avoid plateaus and overuse.

Final Thoughts

These kettlebell quad exercises offer a full range of options, from bilateral squats to advanced single-leg movements and dynamic lunges. Rotate through 2–4 of these exercises in your weekly training to develop strong, functional quads without the need for machines or barbells.

Want more help with programming? Check out my kettlebell training plans for structured quad, glute and full-body strength.

Want to train specific muscles more effectively? Explore my complete Kettlebell Exercises by Muscle Group Guide to target every area with confidence.

Frequently Asked Questions