Kettlebell 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

Technique

1. Hold kettlebells at your sides or one at the chest and stand in a split stance, back heel up.
2. Lower the back knee straight down until it almost touches the floor, with the front shin close to vertical.
3. Press through the front foot to rise; switch legs after the set.

Cues

• Keep the weight on the front foot.
• Move straight up and down.

Common mistakes

• Front knee caving inward.
• Leaning forward.

Alternatives

• Dumbbell Split Squat
• Bodyweight Split Squat