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Kettlebell Bulgarian Split Squat
Unilateral lower-body exercise with rear foot elevated on a bench, holding a kettlebell goblet-style. Targets quads and glutes to build strength, stability, and correct imbalances; commonly used for hypertrophy and functional training.
About Exercise
Equipment
Kettlebell, Incline Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Calves, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand facing away from a bench with rear foot's top on the bench and front foot 1-2 feet forward. Hold one kettlebell goblet-style at chest.
- Brace core and keep torso upright.
- Bend front knee to lower hips until front thigh is parallel to ground.
- Drive through front heel to extend knee and hip, returning to start.
- Squeeze glutes at top.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knee over toes
- Drive through heel
- Core tight
- Torso upright
- Glutes squeeze
Breathing
Inhale during descent; exhale forcefully as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallel to floor and back knee near ground, with full hip and knee extension at top.
Safety
Safety Notes
- Start with bodyweight
- Ensure stable bench
- Avoid if acute knee pain
- Good hip mobility needed
- Distribute pressure through midfoot
Spotting
Spotting not effective; use rack safeties or self-limit weight to maintain form.
Common Mistakes
- Front knee caving inward
- Leaning too far forward
- Heel lifting off ground
- Uneven weight distribution
When to Avoid
- Acute knee injuries
- Hip flexor tightness
- Lower back issues
Flexibility Needed
- Ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic split squat
- Balance proficiency
- Core bracing competency
Also known as
KB Bulgarian Split Squat, Kettlebell Rear Foot Elevated Lunge, Single Kettlebell Split Squat
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