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Kettlebell Split Squat

Kettlebell Split Squat

The kettlebell split squat is a dynamic lower body exercise that targets the muscles of the legs, particularly the quads, glutes, and hamstrings, while also engaging the core for stability. This exercise is a variation of the traditional split squat, but with the addition of a kettlebell for increased resistance and an added challenge. To perform the kettlebell split squat, you'll need a kettlebell and some space to move. Begin by standing in a split stance, with one foot positioned forward and the other foot positioned behind you. Hold the kettlebell in both hands, letting it hang down at arm's length in front of your body. As you descend into the squat, focus on keeping your torso upright and your front knee aligned with your toes. Lower your body until your front thigh is parallel to the ground, or as low as you can comfortably go without compromising form. Push through your front heel to return to the starting position, exhaling as you rise back up. Performing the kettlebell split squat challenges your balance, enhances lower body strength, and can even improve hip mobility. It's important to maintain proper form throughout the exercise, paying attention to your alignment and avoiding excessive forward or backward leaning. Start with a light kettlebell or even just your body weight, gradually increasing the load as you become more comfortable and proficient with the movement. Incorporating kettlebell split squats into your workout routine can add variety and intensity to your leg training, helping you build functional strength and muscle tone. It's always beneficial to consult with a fitness professional to ensure proper technique and to tailor exercises to your individual needs and goals.


  • Start by holding a kettlebell in your right hand and stand with your feet shoulder-width apart.
  • Lunge forward with your right foot, while simultaneously bending your left knee and lowering your body towards the ground.
  • Keep your torso upright and your right heel on the ground throughout the movement.
  • Push through your right foot and return to the starting position by extending your right knee and hip.
  • Repeat the movement for the desired number of repetitions and then switch sides to work the opposite leg.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles for stability and balance.
  • Start with a lighter kettlebell to master the technique before progressing to heavier weights.
  • Keep your chest lifted and your back straight throughout the exercise.
  • Ensure that your front knee does not extend beyond your toes during the squat.
  • To challenge your balance and stability, try performing the split squat on an unstable surface, such as a bosu ball.
  • Incorporate a variety of rep ranges and tempos to keep challenging your muscles.
  • Use a full range of motion by lowering your back knee close to the ground, without touching it.
  • Breathe out as you push through your front heel to return to the starting position.
  • Combine the kettlebell split squat with other lower body exercises to create a well-rounded workout.

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