Kettlebell Side Squat Step
Description
The kettlebell side squat step combines a lateral step with a side squat (or lateral lunge) holding a kettlebell at the chest. The lateral step adds movement and warmup to each rep while the kettlebell adds load. It builds glute medius, adductor strength, and lateral movement quality.
Muscle Group
Equipment Required
Kettlebell Side Squat Step Instructions
- Hold a kettlebell at your chest by the horns with both hands.
- Stand with feet hip-width apart.
- Brace your core and stand tall.
- Step laterally to the right with your right foot.
- As you land, drop into a side squat by sitting back on your right leg.
- Keep your left leg straight with the heel down.
- Continue lowering until you feel a strong stretch in your left inner thigh.
- Drive through your right heel to stand back up and step your feet together. Alternate sides.
Kettlebell Side Squat Step Form & Visual
Kettlebell Side Squat Step Benefits
- Trains lateral movement under load
- Builds glute medius and adductor strength
- Improves hip mobility
- Single-leg strength on each rep
- Strong functional carryover to athletic movement
- Easy to scale by changing kettlebell weight
Kettlebell Side Squat Step Muscles Worked
- Gluteus maximus
- Gluteus medius
- Adductors
- Quadriceps
- Hamstrings
Kettlebell Side Squat Step Variations & Alternatives
- Lateral Lunge
- Cossack Squat
- Goblet Squat
- Sumo Squat
