Kettlebell Bulgarian Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Kettlebell
• Flat Bench

Technique

1. Hold a kettlebell at your chest with both hands (goblet) or one in each hand, rear foot on a bench behind you.
2. Lower the back knee toward the floor, front shin near vertical.
3. Press through the front foot to rise; switch legs after the set.

Cues

• Keep the chest tall.
• Keep the front heel planted.

Common mistakes

• Front foot too close to the bench.
• Letting the chest fall forward and the back round.

Alternatives

• Bulgarian Split Squat
• Kettlebell Split Squat