The KB Offset Squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is performed with a single kettlebell held in one hand.
Here are the steps to perform a KB Offset Squat:
- Start by holding a kettlebell in one hand at shoulder height in the rack position. To get into this position, hold the handle of the kettlebell with your palm facing inward and your elbow tucked into your side.
- Stand with your feet shoulder-width apart and toes pointed slightly outward. Keep your chest up, shoulders back, and core engaged throughout the movement.
- Begin the squat by pushing your hips back and bending your knees. Keep your weight on your heels, and make sure your knees track over your toes. Lower yourself until your thighs are parallel to the ground or slightly below.
- As you squat down, extend your free arm out to the side for balance.
- Pause for a second at the bottom of the squat and then drive through your heels to stand back up. As you stand up, squeeze your glutes and engage your quadriceps.
- Repeat for the desired number of reps and then switch hands.
Some tips to keep in mind when performing the KB Offset Squat:
- Maintain an upright posture throughout the movement and avoid rounding your back.
- Keep the kettlebell close to your body and your elbow tucked into your side.
- Exhale as you push up from the bottom of the squat.
- Use a kettlebell that feels comfortable and challenging for you, but not too heavy that you cannot maintain proper form.
- As you squat down, focus on keeping your torso upright and your weight evenly distributed between your feet.
- Be sure to switch hands after completing the desired number of reps on one side to maintain balance and symmetry in your training.