WATCH: How To Do A Squat That's Safe For Your Back

Here's the squat variation that's safe for your back.

By Naomi Nazario

The double kettlebell front squat is a low-risk, high-reward exercise, says David Jack, a Men's Health Training Advisor.

This squat variation allows you to keep your torso more upright than back squats. That means more core activation and a safer position for your back.

Related: WATCH - 10 Badass Kettlebell Swings

Less forward lean also targets your quads, making the front squat a great way to build muscle in your legs with less resistance. Lighter loads put less stress on the joints, and that further lowers your risk of injury.

Don't have a pair of kettlebells? Swap them out for dumbbells and you'll be good to go.

Related: Squats For A Powerful Lower Body

Jack suggests a slower tempo so that you can focus on your technique for every part of the squat and increase the training effect. Do 3 to 4 sets of 10 reps.

"You're going to get strong, your connective tissue is going to get stronger, you're going to sweat, you're going to lose weight," adds Jack.

Related: Supercharge Your Strength With The Squat

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