Banded Kettlebell 2” Squat Hold

• CATEGORY

  Glute Activation

  Isometric Strength

  Hip Stability

  Lower Body Conditioning

• EQUIPMENT NEEDED

  Box or Bench

  Glute Loop

  Kettlebell or Dumbbell

• LEVEL

  All Levels

Overview

The Banded Kettlebell 2” Squat hold is a glute and quad burner disguised as a simple pause. The 2" squat hold, performed just above seated height, keeps constant tension on the lower body while integrating core stability through the kettlebell load. Add the glute loop for lateral resistance and extra glute medius engagement. A powerful tool for building strength endurance and control.

---

Muscles Worked

PRIMARY:

• Gluteus maximus

• Quadriceps

SECONDARY:

• Gluteus medius

• Hamstrings

• Core stabilizers

---

STEP-BY-STEP INSTRUCTIONS

1. Sit on a box or bench with a glute loop placed above your knees. Hold a kettlebell or dumbbell at chest level in a front rack position.

2. Brace your core and lift yourself about 2 inches off the box, entering a shallow squat.

3. Drive knees outward into the band to maintain glute engagement.

4. Keep chest tall, hips back, and weight evenly distributed through midfoot and heel.

5. Hold this position for the prescribed time, maintaining tension in glutes and quads throughout.

6. Slowly lower back to seated position or repeat as needed.

---

Benefits

• Improves lower body muscular endurance and control

• Builds hip and knee joint stability

• Enhances postural control under load

• Excellent for warm-ups, finisher sets, or rehab protocols

---

COACHING CUES

• Push your knees out to maintain tension in the band

• Stay tall through the chest-don’t collapse forward

• Tension is your friend - feel it in your glutes and quads

---

Notes

The Banded Kettlebell 2" Squat Hold turns up the intensity with minimal movement. Ideal for strengthening the glutes, quads, and stabilizers in a functional posture, it enhances isometric strength and control critical for performance in sport, daily life, and compound lifts.