Home Exercises Swing Squats Alternating

Swing Squats Alternating

Exercise Tips

  • Do not lean forward, keep your back flat the entire time
  • Do not go too fast, concentrate on working your quads

Swing Squats Alternating

This exercise targets your quadriceps and provides a moderate to high 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

Moderate to High

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

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

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 Bring your other arm over and grab the handle with your other hand.
  3. 3 Inhale and squat back down, returning to starting position.
  4. 4 Grab the handle with your right hand again, then repeat this exercise until you have completed all repetitions for the set.