Kettlebell Split Squat

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a kettlebell in the hand opposite to your lead leg (contralateral hold) or at chest height.
2. Take a large step back with one foot, resting on the ball of the back foot with the heel elevated.
3. Ensure your feet are on parallel tracks, about hip-width apart, rather than directly behind one another to maintain a stable base.
4. Engage your core and pull your shoulders back to create a proud chest.

How to do it

1. Inhale and lower your back knee toward the floor by bending both legs simultaneously, keeping the weight centered over the front mid-foot.
2. Descend until your back knee is just above the ground and your front thigh is roughly parallel to the floor.
3. Exhale and drive through the heel of your front foot to return to the starting position, extending both legs fully.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep the front heel firmly planted on the ground throughout the entire rep.
• Ensure the front knee tracks in line with the second toe and does not cave inward.
• Maintain an upright or slightly forward-leaning torso with a neutral spine.
• Keep your hips square to the front, avoiding any rotation toward the weighted side.

Pro tips

• To shift more focus to the glutes, lean your torso slightly forward; to emphasize the quadriceps, maintain a more vertical torso.
• Focus on 'tearing the floor apart' with your feet to create maximum hip stability and tension.

Make it harder

• Elevate the rear foot on a bench or step (Bulgarian Split Squat) to increase the range of motion and load on the front leg.
• Add a 1.5-rep style by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the kettlebell split squat work?

The kettlebell split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell split squat?

The kettlebell split squat uses kettlebell.

Is the kettlebell split squat good for beginners?

The kettlebell split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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