# Kettlebell Suitcase Squat

A squat holding one kettlebell at your side, so your trunk has to resist leaning toward the weight. Targets the quads and glutes, with the adductors and hamstrings assisting.

- Beginner · Compound
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-suitcase-squat/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-suitcase-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hip adductors: 5/10
- Hamstrings: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Kettlebell Suitcase Squat

1. Stand tall, holding a kettlebell in one hand at your side.
2. Keep your shoulders level and bend your knees and hips together.
3. Lower down until your hips reach knee level.
4. Push through your whole foot to return to the starting position.
5. Finish all reps, then switch hands.

### Full technique — 7 steps

1. Stand with feet about shoulder width apart and toes turned slightly out, holding a kettlebell in one hand at your side.
2. Let the kettlebell hang on a straight arm and keep your shoulders level.
3. Tighten your stomach and begin the squat by bending knees and hips together.
4. Lower until your hips reach at least knee level or your deepest stable position.
5. Keep your whole foot grounded and let your knees point the same way as your feet.
6. Drive through your whole foot to stand up, extending knees and hips together.
7. Complete all reps on one side, then switch the kettlebell to the other hand.

## Common mistakes

- Leaning toward the kettlebell side
- Letting knees cave inward
- Cutting the squat high
- Heels lifting at the bottom
- Letting the kettlebell swing forward

## Form cues

- Keep shoulders level
- Sit between your heels
- Knees point where feet point
- Drive through whole foot
- Torso upright

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Skater Squat](https://seto.fit/exercises/skater-squat/), [Bodyweight Squat](https://seto.fit/exercises/bodyweight-squat/)
- **Barbell**: [Barbell Front Box Squat](https://seto.fit/exercises/barbell-front-box-squat/), [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/)
- **Dumbbells**: [Wide Stance Dumbbell Squat](https://seto.fit/exercises/wide-stance-dumbbell-squat/), [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/)
- **Resistance bands**: [Resistance Band Sumo Squat](https://seto.fit/exercises/resistance-band-sumo-squat/), [Resistance Band Squat](https://seto.fit/exercises/resistance-band-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/) — Beginner
- Easier: [Leg Press](https://seto.fit/exercises/leg-press/) — Beginner
- **This exercise: Kettlebell Suitcase Squat — Beginner**
- Harder: [Hack Squat (Machine)](https://seto.fit/exercises/hack-squat/) — Intermediate
- Harder: [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/) — Intermediate

## Quick answers

### What muscles does the Kettlebell Suitcase Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 5/10, Hamstrings 4/10, Calves 3/10, Hip abductors 4/10.

### Which joints does the Kettlebell Suitcase Squat load?

Lower back: moderate, Knee: moderate, Hip: low, Ankle: low. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.

### When should I do the Kettlebell Suitcase Squat in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Kettlebell Suitcase Squat?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Kettlebell Suitcase Squat?

No equipment: Skater Squat, Bodyweight Squat. Barbell: Barbell Front Box Squat, Barbell Overhead Squat. Dumbbells: Wide Stance Dumbbell Squat, Dumbbell Box Squat. Resistance bands: Resistance Band Sumo Squat, Resistance Band Squat.

### What is an easier version of the Kettlebell Suitcase Squat?

Leg Press (Beginner), Horizontal Leg Press (Beginner).

### What is a harder version of the Kettlebell Suitcase Squat?

Hack Squat (Machine) (Intermediate), Kettlebell Deficit Sumo Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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