Kettlebell Split Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Kettlebell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Kettlebell Bulgarian Split Squat
How to: Kettlebell Split Squat
- Stand with your back to a bench or elevated surface and place one foot behind you on it.
- Hold a kettlebell in the opposite hand of the foot on the bench.
- Lower your body into a squat on the standing leg, keeping your chest up and core tight.
- Press through the standing leg to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Common Mistakes
- Letting the front knee extend past the toes.
- Leaning too far forward during the squat.
- Not engaging the core properly.
Modifications
- Perform without weights to start for balance training.
- Use a bench or elevated surface for a less intense angle.
Tips
- Keep your front knee aligned with your ankle.
- Lower your back knee as close to the ground as possible without touching it.
- Engage your core to maintain balance.
Kettlebell Split Squat Alternatives
Tags
strength
thighs
squat
kettlebell
quadriceps
glutes