Even during the most crowded times at the gym — when all the squat racks are taken, a group of gym enthusiasts is hogging the dumbbells, and people who won’t put their phones down have claimed the leg press machines as their personal seating — there always seems to be an available kettlebell to grab.

But don’t just choose a kettlebell as a quick replacement for your usual missing equipment. Instead, view kettlebells as another way to enhance your regular workout routine — especially when it comes to squatting.

“Kettlebells almost become an extension of your body, which is why they are closely associated with this ‘functional training’ philosophy of performing movements that you would do in real life,” says Lacee Lazoff, a personal trainer certified by NASM and the founder of Bells Up. “Once you become proficient in using them, I would say they’re slightly more effective in building strength compared to using dumbbells,” she explains.

The reason behind this is that you cannot slack off in terms of your form when squatting with kettlebells, Lazoff points out. By holding the weight close to your chest or in a racked position (with the kettlebell held at your shoulders, outside of your body, and elbows tucked into your sides), you have to engage your core and upper body to maintain an upright position. When you do rack the kettlebell, you can handle more weight than you could with a dumbbell since the bell part of the weight can comfortably rest on your forearm, Lazoff clarifies.

Additionally, since maintaining proper form is crucial to prevent injuries when squatting with a barbell, kettlebell squats can help you establish a solid foundation and perfect the squatting motion before progressing to heavier weights. “That’s why I actually believe kettlebell squats are more beneficial for the general population than either dumbbell or barbell squats,” Lazoff states.

Moreover, kettlebell squats can provide a comprehensive full-body workout. “You have various opportunities with a kettlebell for what my friends and I refer to as ‘unintentional exercise’,” says Prentiss Rhodes, a personal trainer certified by NASM and a performance enhancement specialist.

Proper Technique for Kettlebell Squats

Consider, for instance, a solitary kettlebell front squat. In the embraced position, the uneven distribution of weight in the kettlebell will demand that your core remains sturdy and centered, while your arm stays inward towards the midline, according to Rhodes. This implies that the muscles in your upper body and core must seriously hunker down to maintain a neutral and stable position throughout the exercise, he adds. Additionally, your forearm muscles will need to exert more effort to keep your wrist in a neutral position, he explains. TL;DR: While squatting, your core and upper body are also receiving a strength-training workout.

In addition to providing additional strength training for your upper body, kettlebell squats have the potential to yield significant gains in your lower body. Kettlebell squats aid in developing flexibility in your calf muscles, while your middle glute muscles (gluteus medius) work to keep you stable and prevent your knees from collapsing, states Rhodes. When you reach the lowest point of your squat, your largest glute muscles (gluteus maximus) will assist in propelling your hips out of the squat, while your quadriceps will aid in extending your knees and springing back up to a standing position, he continues. Throughout the entire kettlebell squat movement, your hamstrings serve as a supporting system for your glutes as well. In simple terms, all of your lower-body muscles are activated every time you lower yourself into a kettlebell squat.

Correct Form for Kettlebell Squats

Prior to delving into the biomechanics of a basic kettlebell squat, it is important to note that your form will vary slightly depending on the specific type of kettlebell squat you are performing. (For instance, your positioning will not be exactly the same when attempting a kettlebell sumo squat compared to a kettlebell goblet squat.) Nevertheless, regardless of the squat variation, it is crucial to establish a solid foundation before casually picking up a weight and attempting a complex or heavy-loaded exercise.

For a straightforward, basic kettlebell squat, begin by standing with your feet approximately shoulders-width apart. Keep in mind that the precise distance between your feet and the angle at which your toes are pointed out will depend on your individual biomechanics, explains Rhodes. For example, if you have longer legs, you may find it more comfortable to stand with your feet slightly farther apart.

Once your feet are properly positioned, stand tall in what Rhodes refers to as a “vertical plank position.” Lower your shoulders and lift them away from your ears, engage your abs and glutes, tighten your quads, and lift your kneecaps, he advises. As you descend into your squat, bracing your core will help stabilize your spine, enabling you to efficiently push into the floor and return to a standing position, he adds.

It is crucial to maintain a “straight” spine throughout the movement, which means maintaining the natural, slight inward curve in your lower back (the lumbar curve) and the natural, slight outward curve in your upper back (the thoracic curve), explains Rhodes. This is an important safety measure.

“Lifting continuously with a flexed spine or curved back can exert pressure on your discs and may result in a small amount of deterioration and tear through those discs,” states Rhodes. Develop that negative habit, and you might encounter inflammation and irritation in the intervertebral discs and persistent back pain, according to the Department of Health and Human Services in Victoria, Australia. Conversely, “certain individuals compensate excessively by lifting with an arched back or hyper-arched back, which places a mild amount of burden on the skeletal structure of your spine, and that is also unfavorable,” adds Rhodes. Over time, repetitively hyper-extending the lower back during exercise can lead to exhaustion or fracture in the spinal vertebrae, according to the University of Wisconsin Hospitals and Clinics Authority.”

At the bottom of your range of motion, check in on your knees and ensure they’re not pushing outward or collapsing inward, which could damage the knees, says Rhodes. Then, push through the center of your foot, stand upright back into that vertical plank position, and voilà — you’ve successfully performed a kettlebell squat.

How Much Weight to Use for Kettlebell Squats

Just like the appropriate amount of protein, carbohydrates, and caloric intake to consume post-workout, the ideal weight to use when performing kettlebell squats will vary for each individual, based on your fitness level and objectives. If you’re a complete beginner, start training with a lighter weight that allows you to complete a greater amount (for example, 12 reps), which will assist educate the nervous system to properly engage the muscles utilized throughout the movement and train the body to execute a proper squat, says Rhodes. As you gain strength, increase the weight and decrease the volume, aiming to complete five to eight reps instead. Once you can perform those squats with ease, further increase the weight and aim for one to five reps, he encourages. (See also: This Intense Kettlebell Workout Will Provide Significant Increases in Strength)

That’s not to suggest that your level of experience should solely determine your choice of weight — your workout goals matter as well. “If you’re focusing on endurance, you want to do that with a lighter weight,” says Rhodes. “If you’re working on your maximum strength — so you’re not only working on the muscle, but you want your nervous system to understand that it’s fine to handle that much weight — you’re certainly performing fewer repetitions with longer recovery,” he explains. (In case you missed it, here’s the distinction between muscular strength and muscular endurance.)

Similarly, remember to adhere to the range of motion within your control, so don’t descend or go lower than what you can lift with proper form. As you continue to practice, your range of motion will increase.

Six Kettlebell Squat Variations to Incorporate into Your Leg Day Workout

Before you start dropping it like it’s hot, make sure you adequately warm up (try this dynamic routine designed for weight lifting), says Rhodes.

Regarding which kettlebell squat variations are deserving of a position in your regular rotation, Rhodes has one straightforward response: Every single one. Assuming you can uphold correct form consistently, it is advisable to integrate multiple diverse kinds of kettlebell squats into your exercise routines.

Performing a Kettlebell Goblet Squat

If you are completely new to kettlebell squats, refrain from grabbing a bell and immediately attempting a significantly challenging weighted pistol squat. Instead, start with a kettlebell goblet squat. By commencing your kettlebell squat routine with something as simple as a goblet squat, you have the opportunity to master the correct stance and develop your range of motion before attempting intricate movements, advises Rhodes. “There’s less to manage, not a lot to focus on, and you don’t have to worry about learning additional technique, [such as] getting the bell into the rack position,” he explains.

In this stance, you have a few options regarding how to grasp the kettlebell. For a basic kettlebell goblet squat, you will hold the kettlebell’s handle with two hands, with its weight pointing vertically downwards towards the center of your base. If you are using a light weight and struggle to maintain an elevated chest throughout the movement, try enveloping your hands around the bell portion of the weight and exerting pressure with your hands. By doing so, you will activate your posterior muscles, which subsequently enhance your posture and prevent the rounding of your shoulders, states Lazoff. If you continue to struggle with maintaining an upright back, attempt holding the weight in front of your chest, which will function as a counterbalance and uphold proper spinal alignment, she suggests.

A. Stand with feet at shoulder width apart, gripping the kettlebell with one hand on either side of the handle at your chest. Draw your shoulders down and away from your ears.

B. While keeping your chest elevated and your spine straight, bend your knees and shift your hips back to descend into a squat, until you reach the lowest point of your body’s range of motion.

C. Generate force through the center of your feet and activate your glutes to return to a standing position.

Performing a Kettlebell Sumo Squat

If you are taller or have particularly tight hip muscles and require assistance in descending deeper into your squat, rotating your toes slightly outward and executing a sumo squat is the recommended approach, explains Lazoff.

A. Stand with feet at shoulder width apart, with your toes angled outward at a 45-degree angle. Hold the lower weight of the kettlebell with both hands at your chest, while the handle rests just below your chin. Draw your shoulders down and away from your ears.

B. While maintaining an elevated chest and a straight spine, bend your knees and shift your hips back to lower into a squat, until you reach the lowest point of your body’s range of motion.

C. Generate force through the center of your feet and engage your glutes to return to a standing position.

Performing a Narrow Kettlebell Squat

While many individuals perceive the sumo squat as the ultimate exercise for the inner thighs, a narrow kettlebell squat is the superior choice for targeting those muscles, according to Lazoff.

In a small crouch, your inner thighs are working very hard, and that’s actually what drags you out of the crouch when you rise,” she states. “Sumo crouches are not necessarily necessary,” she includes. (See also: The Greatest Inner-Thigh Workouts of All Time)

A. Take a stance with feet as narrow as possible, between hips-width to shoulders-width apart. Grasp the lower weight of the kettlebell with both hands at chest level, while ensuring that the handle is directly beneath the chin. Draw the shoulders down and away from the ears.

B. Maintain an upright chest and straight spine, while bending the knees and shifting the hips back to descend into a squat, until reaching the lowest point of the body’s range of motion.

C. Push through the center of the feet and activate the glutes to return to a standing position.

How to Perform a Kettlebell Front Squat

The kettlebell front squat is a highly popular exercise, but it does require some technique. This includes the ability to lift two kettlebells off the floor and bring them to your shoulders in one smooth movement, as Rhodes explains. Remember to keep the forearms vertical when placing the kettlebells in the front rack position, in order to prevent them from forcefully hitting your chest. (If performing the exercise with two kettlebells proves challenging, you can try the unilateral kettlebell front squat, which utilizes only one kettlebell, as described below.)

A. Assume a stance with feet shoulder-width apart and hold two kettlebells facing towards the body, with the ankles aligned with the handles. Grasp a handle with each hand and sit back into the hips, similar to the positioning for a deadlift.

B. With a straight spine, drive the kettlebells upward in a vertical motion by thrusting the hips forward. As the kettlebells approach hip level, bend the elbows and keep them close to the sides, allowing the kettlebells to continue their ascent until they reach chest level. As the kettlebells near the top of the movement, rotate each palm upwards to catch the ball of the kettlebell at the shoulders, bringing them to a halt in the racked position.

C. Maintain an upright chest and straight spine, while bending the knees and shifting the hips back to descend into a squat, until reaching the lowest point of the body’s range of motion.

D. Push through the center of the feet and engage the glutes to return to a standing position.

How to Perform a Unilateral Kettlebell Front Squat

According to Rhodes, this kettlebell squat is similar to the front squat, but using only one kettlebell loaded on one side of the body places greater demand on the core. (More: What Is Unilateral Training and Why Is It Important?)

A. Assume a stance with feet shoulder-width apart and hold one kettlebell facing towards the body, with one ankle aligned with the handle. Grasp the handle with one hand and sit back into the hips, similar to the positioning for a deadlift. Extend the opposite hand out to the side at an angle.

B. With a straight spine, drive the kettlebell upward in a vertical motion by thrusting the hips forward. As the kettlebell approaches hip level, bend the elbow and keep it close to the side, allowing the kettlebell to continue its ascent until it reaches chest level. As the kettlebell nears the top of the movement, rotate the palm upwards to catch the ball of the kettlebell at the shoulder, bringing it to a halt in the racked position.

C. Maintain an upright chest and straight spine, while bending the knees and shifting the hips back to descend into a squat, until reaching the lowest point of the body’s range of motion.

D. Push through the center of the feet and engage the glutes to return to a standing position.

How to Perform a Kettlebell Cossack Squat

The cossack squat not only strengthens your quadriceps, glutes, hip flexors, and core, but it also challenges your balance and stability as you lower into the squat and point your toes towards the ceiling.

A. Position yourself with feet placed at the width of your shoulders, clutching the kettlebell with one hand on either side of the handle at your chest. Lower your shoulders and draw them away from your ears. Take a mammoth stride towards the left.

B. Descend into a squat as profoundly as you can towards the left side, simultaneously lifting your right toes and bending your right foot (ensuring that your right leg remains straight and your upper body leans slightly forward in order to sustain equilibrium).

C. Propel through the middle part of your foot and activate your glutes in order to return to an upright standing position. Repeat this process on the opposite side.