Kettlebell Supported Elevated Foot Rear Split-Squat
The Kettlebell Supported Elevated Foot Rear 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 and kettlebells.
Required Equipment
Kettlebell Supported Elevated Foot Rear Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Kettlebell Supported Elevated Foot Rear Split-Squat
Stand facing away from a flat bench and place the top of your back foot on the pad.
Hold a kettlebell in the hand opposite your front leg while lightly gripping a stable rack for balance.
Keep your torso upright and core braced as you plant your front foot firmly on the floor.
Inhale as you bend your front knee to lower your hips straight down toward the ground.
Pause briefly at the bottom when your front thigh is nearly parallel to the floor.
Exhale and press through your front heel to drive yourself smoothly back up to the starting position.
Kettlebell Supported Elevated Foot Rear Split-Squat FAQs
What muscles does the Kettlebell Supported Elevated Foot Rear Split-Squat work?
The Kettlebell Supported Elevated Foot Rear 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 Supported Elevated Foot Rear Split-Squat?
Exercise bench and kettlebells.
Is the Kettlebell Supported Elevated Foot Rear 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 Supported Elevated Foot Rear Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
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