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Exercise Tips

  • Do not arch your back
  • Keep your elbows close to your sides


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

Muscle Group

Quadriceps, Hamstrings, Biceps, Back


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps, Hamstrings, Biceps, Back

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart. Hold a kettlebell by the handle with both hands, palms facing in. Bend your knees and squat down like you are going to sit on a chair, bringing the kettlebell just below your knees.

  1. 1 Exhale and drive up to a standing position, bending your arms and bringing the kettlebell just below your chin, flipping it in the process. At the peak of the motion, the bottom of the kettlebell will be against your chest, below your chin, and your palms will be facing out.
  2. 2 Inhale and slowly lower back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.