Legs · Kettlebell
Kettlebell RDL to Squat
How to do the kettlebell rdl to squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Hold a kettlebell in each hand at your sides or one at your chest. Hinge at the hips into a Romanian deadlift, stand, then drop into a full squat before driving back up. Move smoothly between the hinge and the squat.
- 1Feel your hamstrings stretch as you hinge back
- 2Feel your quads and glutes power out of the squat
- 3Keep a flat back through both patterns
Common mistakes
- Don't round your back on the hinge
- Avoid your knees caving in the squat
- Don't lose tension between the two movements
Muscles worked
The kettlebell rdl to squat mainly works the hamstrings, quads, and glutes, with the lower back, forearms, and calves assisting.
- HamstringsPrimary
- QuadsPrimary
- GlutesPrimary
- Lower BackSupport
- ForearmsSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the kettlebell rdl to squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.