Kettlebell Bulgarian Deficit Split-Squat
The Kettlebell Bulgarian Deficit Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box, exercise bench and kettlebells.
Required Equipment
Kettlebell Bulgarian Deficit Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Kettlebell Bulgarian Deficit Split-Squat
Stand on a small platform or step holding a kettlebell in each hand, placing the top of your back foot on an exercise bench behind you.
Keep your chest tall, engage your core, and look straight ahead to maintain your balance.
Inhale as you slowly lower your hips by bending your front knee until your back knee is just above the floor.
Exhale and press firmly through your front foot to return to the starting position.
Complete all repetitions on one side before switching to the other leg.
Kettlebell Bulgarian Deficit Split-Squat FAQs
What muscles does the Kettlebell Bulgarian Deficit Split-Squat work?
The Kettlebell Bulgarian Deficit Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Bulgarian Deficit Split-Squat?
Box, exercise bench and kettlebells.
Is the Kettlebell Bulgarian Deficit Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Bulgarian Deficit Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
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