# Kettlebell Bulgarian Split Squat

URL: https://heatsy.app/ex/kettlebell-bulgarian-split-squat

Also known as: KB Bulgarian Split Squat, Kettlebell Rear-Foot-Elevated Split Squat, Goblet 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](https://heatsy.app/ex/bulgarian-split-squat)
- [Kettlebell Split Squat](https://heatsy.app/ex/kettlebell-split-squat)