Strength

Kettlebell Bulgarian Split Squat

The Kettlebell Bulgarian Split Squat targets the thighs, glutes and core, improving strength, flexibility, and stability. Ideal for overall fitness improvement & correcting imbalances.
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Kettlebell Bulgarian Split Squat instructions
Step-by-step instructions
1
Stand up straight, grab a kettlebell in your right hand, and find a bench or step up platform.
2
Place your left foot on the bench or platform so that only your toes are touching.
3
Your right foot should be positioned forward, below your hips.
4
Bend both knees to lower your body, until your back knee is almost touching the floor. Keep the kettlebell hanging down.
5
Using your right leg, push your body back up to the starting position, keeping the weight in line with your right foot. Repeat on the left side.
Stand up straight, grab a kettlebell in your right hand, and find a bench or step up platform.
Place your left foot on the bench or platform so that only your toes are touching.
Your right foot should be positioned forward, below your hips.
Bend both knees to lower your body, until your back knee is almost touching the floor. Keep the kettlebell hanging down.
Using your right leg, push your body back up to the starting position, keeping the weight in line with your right foot. Repeat on the left side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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