How to do the Kettlebell Suitcase Squat
- Stand tall, holding a kettlebell in one hand at your side.
- Keep your shoulders level and bend your knees and hips together.
- Lower down until your hips reach knee level.
- Push through your whole foot to return to the starting position.
- Finish all reps, then switch hands.
Full technique — 7 steps
- Stand with feet about shoulder width apart and toes turned slightly out, holding a kettlebell in one hand at your side.
- Let the kettlebell hang on a straight arm and keep your shoulders level.
- Tighten your stomach and begin the squat by bending knees and hips together.
- Lower until your hips reach at least knee level or your deepest stable position.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Drive through your whole foot to stand up, extending knees and hips together.
- 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
Compared with similar variants
| Kettlebell Suitcase Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Lower back | moderate | high | low | high |
| Knee | moderate | high | high | moderate |
| Equipment | Kettlebell | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Skater Squat Harder
- Bodyweight Squat Easier
Barbell
- Barbell Front Box Squat Harder
- Barbell Overhead Squat Harder
Dumbbells
- Wide Stance Dumbbell Squat Same level
- Dumbbell Box Squat Easier
Resistance bands
- Resistance Band Sumo Squat Easier
- Resistance Band Squat Easier
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
- Easier Leg Press
- This exercise Kettlebell Suitcase Squat
- Harder Hack Squat (Machine)
- Harder Kettlebell Deficit Sumo Squat
Too hard for now? Start with the Leg Press.
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).
