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. 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.

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.