Strength

Kettlebell Split Squat

The Kettlebell Split Squat strengthens your lower body, particularly thighs and glutes, by lunging with a kettlebell. It promotes muscle growth, balance, and stability.

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Kettlebell Split Squat instructions

Step-by-step instructions

Stand up straight, holding a kettlebell in one hand at your side and the opposite foot slightly forward.

Shift your weight onto the forward leg, bending at the knee.

Lower your body down while keeping your back straight, and the knee of your front leg should not extend beyond your toes.

Thrust back up to your starting position in a controlled motion.

Repeat the desired number of times, and don't forget to switch legs and hands.

Stand up straight, holding a kettlebell in one hand at your side and the opposite foot slightly forward.

Shift your weight onto the forward leg, bending at the knee.

Lower your body down while keeping your back straight, and the knee of your front leg should not extend beyond your toes.

Thrust back up to your starting position in a controlled motion.

Repeat the desired number of times, and don't forget to switch legs and hands.

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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