Low-Box Kettlebell Single-Leg Split-Squat
Build single-leg strength & balance! Kettlebell split squats target your legs and core. Great for all levels!
The Low-Box Kettlebell Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins. You'll need: box or kettlebells.
Required Equipment
Low-Box Kettlebell Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius)
Low-Box Kettlebell Single-Leg Split-Squat Variations and Alternatives
How to do the Low-Box Kettlebell Single-Leg Split-Squat
Stand upright with your back to a low box or bench, holding a kettlebell in one hand at your side.
Place one foot on top of the box behind you.
Balance on the standing leg that remains on the floor, keeping your upper body straight and core braced.
Bend your front knee to lower your body towards the floor, while keeping the kettlebell beside you, stable.
Lower yourself until your front thigh is at least parallel to the floor (or as low as you can comfortably go without losing form).
Push through the heel of your front foot to return to the starting position.
Complete all the desired reps with one leg before switching to the other leg.
Make sure to keep your front knee aligned over your foot and avoid letting it travel out over your toes to prevent injury.
Keep your movements controlled and steady, focusing on muscle engagement and balance throughout the rep.
Always warm up before engaging in strength training to prepare your muscles and joints for the activity, and consider consulting with a fitness professional to ensure proper form and technique.
Low-Box Kettlebell Single-Leg Split-Squat FAQs
What muscles does the Low-Box Kettlebell Single-Leg Split-Squat work?
The Low-Box Kettlebell Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Low-Box Kettlebell Single-Leg Split-Squat?
Box or kettlebells.
Is the Low-Box 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 Low-Box Kettlebell Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Low-Box Kettlebell Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Low-Box Band Single-Leg Split-Squat, Box Split-Stance Drop Land, Low-Box Dumbbell Single-Leg Split-Squat and Box Kettlebell Squat.
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