Exercises › Kettlebell single-arm overhead squat

Kettlebell single-arm overhead squat

Press one kettlebell overhead and lock the arm straight. Keeping the bell stacked over your shoulder, squat down and stand back up while your eyes track forward.

StrengthKettlebellsDifficulty 3 of 3

Two-panel demonstration of the kettlebell single-arm overhead squat, showing the start and finish positions — Start and finish positions

How to do it

Press one kettlebell overhead and lock the arm straight. Keeping the bell stacked over your shoulder, squat down and stand back up while your eyes track forward.

Muscles worked

Front

Back

quadsprimary
glutes
adductors
shoulders
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No kettlebells? Swap it out

Bodyweight squatno equipment · difficulty 1/3
Wall sitno equipment · difficulty 1/3

Other options in this pattern

Goblet squatdumbbells · difficulty 1/3
Kettlebell goblet squatkettlebells · difficulty 1/3
Barbell back squatbarbell · difficulty 3/3
Leg pressmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2