Kettlebell Split Squat

How to do it

Stand in a split stance with one foot forward and the other back on its toes, holding a kettlebell at your chest or one in each hand at your sides. Lower straight down until your front thigh is near parallel and your back knee nears the floor, then drive through your front heel to stand.

1. 1Push through the mid-foot of your front leg and feel your quad engage as
2. 2you extend your knee
3. 3Keep your chest up and lower straight down; you should feel the work through your front hip and thigh
4. 4Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range
• ×if you do
• ×Don't let your front knee collapse inward or your heel lift; keep your spine neutral throughout
• ×Don't use momentum or rush through the reps; quality trumps quantity

Muscles worked

The kettlebell split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsSupport
• Lower BackSupport
• CalvesSupport
• Upper AbsMinor