Kettlebell Split Squat
Description
The kettlebell split squat is a stationary lunge performed with kettlebells held at your sides. The split-stance position with one foot forward and one back loads the front leg unilaterally, building quad and glute strength while training balance. It is a foundational unilateral leg exercise.
Muscle Group
Equipment Required
Kettlebell Split Squat Instructions
- Hold a kettlebell in each hand at your sides.
- Step into a split stance — right foot forward, left foot back about two to three feet, both feet flat.
- Brace your core. Stand tall.
- Lower straight down by bending both knees. Your back (left) knee approaches the floor.
- Descend until your back knee is just above the floor and your front thigh is parallel.
- Drive through your front foot to push back up to standing.
- Complete reps on one side, then switch.
- Keep your torso upright throughout. Push down through your front heel and full foot.
Kettlebell Split Squat Form & Visual
Kettlebell Split Squat Benefits
- Builds unilateral leg strength
- Develops quad and glute strength
- Trains balance and stability
- Exposes left-right imbalances
- Easy to set up at home
- Easier on the lower back than barbell variations
Kettlebell Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus and medius
- Hamstrings
- Adductors
- Core (stabilizer)
- Forearms (grip)
