Exercise

Kettlebell Racked Squat

A squat variation where the kettlebell is held at your chest, which keeps you more upright and emphasizes quads and core stability. It's easier on your lower back than a goblet squat if you have one.

IntermediateKettlebell~5 min

Demonstration

Sets

3

Reps

8-12

Rest

90s

Control down, drive up hard.

The kit

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How to do it

  1. 1

    Hold the kettlebell by the horns at chest height with your elbows tucked underneath.

  2. 2

    Stand with your feet hip to shoulder-width apart, toes slightly turned out.

  3. 3

    Take a breath into your belly and sit back as if there's a chair behind you.

  4. 4

    Lower until your thighs are at least parallel to the ground, keeping your chest up and knees tracking over your toes.

  5. 5

    Drive through your heels to stand back up, exhaling as you extend.

  6. 6

    Keep tension throughout and avoid letting your knees collapse inward.

Common mistakes

  • Letting your knees cave inward, which puts stress on your knee joints
  • Rounding your lower back instead of maintaining a neutral spine
  • Leaning too far forward, which shifts weight to your toes

Dad tips

  • Keep the kettlebell close to your body to stay more upright.
  • Think about spreading the floor with your feet to keep your knees out.

Same muscles, new angle

Bodyweight Squat

The most useful movement in the catalog - you already do it every time you sit down, pick a toy off the floor, or get out of the car. Training it deliberately keeps your knees and hips strong enough to do all of that without thinking about it.

BeginnerNo equipment~4 min

Goblet Squat

Hold one dumbbell at your chest and squat - the front load acts like a counterbalance that practically teaches good form for you. It's the fastest way to add real leg strength at home with a single dumbbell.

IntermediateDumbbells~5 min

Reverse Lunge

Stepping backward instead of forward is friendlier on the knees and easier to balance, making this the best lunge to start with. Single-leg strength is what actually shows up in real life - stairs, hills, and hoisting kids from floor level.

BeginnerNo equipment~4 min