Bench Kettlebell Squat

Increase range of motion with elevation

Bench Kettlebell Squat - Increase range of motion with elevation
What exactly are “perfect legs and glutes?” If you asked a room full of women, you’d get all sorts of different preferences: small legs…thick legs…long legs…round glutes…small butt…and so on. While there may not be a universal definition, there’s really only one way to achieve YOUR perfect legs and glutes: Get to work maximizing your potential!

That’s exactly what our cover model IFBB Bikini Pro Tawna Eubanks has done. Focused on her areas of opportunity and unconcerned about how she measures up to others, her training motivation is simple: “I go to the gym to perfect MY physique.” In doing so, this former Texas pageant queen transformed her lower body from “long and lanky” to strong and shapely.

In the NEW August issue, we feature one of Tawna’s killer workouts to perfect the legs and glutes. (The issue is on newsstands now!) To add to that program, Tawna has shared a few more BONUS exercises especially for YOU—our online reader! Woohoo!


This week, Tawna demonstrates the Bench Kettlebell Squat. By elevating the squat, you can descend deeper into the bottom position. This increased range of motion will fire up your glutes and amp up your results!

How To Do It

1. Position two benches parallel. Don’t position the benches too far apart—keep them just slightly wider than shoulder width for maximum glute benefit.

2. Stand with one foot on each bench. Pick up the kettlebell and hold it with both hands. The kettlebell should be positioned between your legs.

3. Keeping your torso upright and your stomach tight, lower down into a deep squat.

4. Pause for a moment, engage the glutes and return to starting position focusing on pushing through your heels.

5. At the top position, squeeze your glutes hard before descending back into the deep squat.

Perform 4 sets of 10 – 12 reps.

Tawna’s Tips

– Don’t be afraid to use heavy weights with this exercise. Focus on a weight that you can complete 10 to 12 reps. However, the last few reps of each set should be very challenging.

– You can use a dumbbell, but the kettlebell is less clumsy. Kettlebells are easier to grip and more comfortable to lift for this exercise, especially when using heavier weights.

Check back NEXT WEEK for another BONUS exercise and pick up the August issue of FitnessRx for Women magazine (on sale now) for the complete PERFECT LEGS & GLUTES program.

Jaime Baird

Jaime Baird is the Online Editor-in-Chief of FitnessRx For Women and IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

Find more of Jaime on:

Muscular Development
Jaime's Website

For sponsorship, appearances etc: Fitness Management Group

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