Kettlebell Split-Squat
Strengthen legs & core! Kettlebell Split-Squats build balance & power. Proper form is key for effective results.
The Kettlebell Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, core and lower back. You'll need: kettlebells or exercise bench.
Required Equipment
Kettlebell Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Kettlebell Split-Squat Variations and Alternatives
How to do the Kettlebell Split-Squat
Stand with your feet shoulder-width apart, holding a kettlebell in each hand at your sides.
Step forward with one leg, placing the foot flat on the ground about two feet in front of you.
Keeping your torso upright and core engaged, lower your hips until your back knee nearly touches the floor and your front thigh is parallel to the floor.
Your front knee should be directly above your ankle, and your back knee should be aligned with your hips.
Push through the heel of your front foot to return to the starting position.
Perform the desired number of repetitions on one leg before switching to the other leg.
Be sure to perform the exercise with controlled movements and maintain proper form throughout to minimize the risk of injury and maximize the effectiveness of the exercise.
As always, ensure you consult with a fitness professional before starting any new exercise regimen to ensure it is appropriate for your fitness level and goals.
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Kettlebell Split-Squat FAQs
What muscles does the Kettlebell Split-Squat work?
The Kettlebell Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings, core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Kettlebell Split-Squat?
Kettlebells or exercise bench.
Is the Kettlebell 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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Loop-Band Split-Squat, Barbell Front Rack Split-Squat and Barbell Side Split-Squat.
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