Kettlebell Split Squat

Kettlebell Split Squat


This exercise involves holding a kettlebell in one hand while performing a split squat, which targets the legs and glutes. The weight of the kettlebell adds an extra challenge to the exercise and helps to increase strength and stability.

Muscle Group

Equipment Required

Kettlebell Split Squat Instructions

  1. Stand with your feet hip-width apart and hold a kettlebell in your right hand.
  2. Step your left foot back about two feet and place the ball of your foot on the ground.
  3. Bend your right knee and lower your body down into a lunge position, keeping your back straight and your chest lifted.
  4. As you lower your body, raise your right arm up and overhead, holding the kettlebell above your head.
  5. Push through your right foot to stand back up, lowering the kettlebell back down to your side.
  6. Repeat for 10-12 reps on one side before switching to the other side.

Kettlebell Split Squat Form & Visual

Kettlebell Split Squat

Kettlebell Split Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and core
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels and goals
  • Requires minimal equipment and can be done at home or in the gym

Kettlebell Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kettlebell Split Squat Variations & Alternatives

  • Kettlebell Bulgarian Split Squat
  • Kettlebell Front Foot Elevated Split Squat
  • Kettlebell Rear Foot Elevated Split Squat
  • Kettlebell Goblet Split Squat
  • Kettlebell Offset Split Squat