Legs · Kettlebell
Kettlebell Single Leg Split Squat
How to do the kettlebell single leg split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a kettlebell in the goblet position or at your side and stand in a split stance with one foot forward, one back. Lower straight down until your front thigh is parallel and your back knee nears the floor, then drive through the front heel to stand.
- 1Feel the front quad and glute work as you lower and rise
- 2Keep the front knee tracking over the toes
- 3Stay tall through the torso with the kettlebell stable
Common mistakes
- Avoid collapsing the front knee inward
- Don't let your torso pitch forward; keep the chest up
- Avoid bouncing the back knee off the floor
Muscles worked
The kettlebell single leg split squat mainly works the quads and glutes, with the hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the kettlebell single leg split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.