Kettlebell Single-Leg Split-Squat
Build lower body strength and balance with this advanced split-squat. Kettlebells add extra challenge!
The Kettlebell Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Kettlebell Single-Leg Split-Squat Variations and Alternatives
How to do the Kettlebell Single-Leg Split-Squat
Stand facing away from a bench with a kettlebell in each hand at your sides.
Elevate one foot behind you, resting it laces-down on the bench. Ensure you're a suitable distance away so that when you descend, your front knee stays above your ankle and doesn't pass your toes.
Position your front foot such that when you squat down, your knee and ankle form a 90-degree angle.
Engage your core, keep your chest up, and maintain a neutral spine.
Slowly bend your front knee to lower your body towards the ground. The knee of the elevated leg will move backward and down towards the floor. Go as low as you can while keeping your form, ideally until your thigh is parallel with the ground.
Drive through the heel of the front foot to return to the starting position.
Complete the desired number of repetitions on one leg before switching to the other.
Remember to breathe out as you push back up to the starting position.
Tips: - Keep your movements controlled; avoid using momentum to lift back up. - Maintain the natural curvature of your lower back throughout the exercise. - Start with a lighter weight to master the form before going heavier. - Make sure to warm up properly before performing this exercise to prevent injuries.
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Kettlebell Single-Leg Split-Squat FAQs
What muscles does the Kettlebell Single-Leg Split-Squat work?
The Kettlebell Single-Leg 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 Single-Leg Split-Squat?
Exercise bench or kettlebells.
Is the Kettlebell Single-Leg 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 Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Band Single-Leg Split-Squat, Ring Band Single-Leg Split-Squat and Barbell Single-Leg Split-Squat.
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