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Kettlebell Split Squat
A unilateral lower-body exercise with a kettlebell that targets quads and glutes to build single-leg strength, stability, and balance; used to address muscle imbalances and enhance hip mobility.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell in one hand at your side. Step one foot forward into a split stance with feet 2-3 feet apart, front foot flat and back heel lifted.
- Inhale and bend both knees to lower your body until front thigh is parallel to the floor.
- Keep front knee tracking over toes and back knee lowering toward the ground.
- Pause briefly at the bottom.
- Exhale and drive through the front heel to extend knees and return to start.
- Maintain upright torso and engaged core throughout.
- Switch sides after completing reps on one leg.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knees track over toes
- Engage core tight
- Front knee aligned with ankle
Breathing
Inhale during descent to brace core, exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh is parallel to floor and back knee hovers just above ground, with front shin vertical.
Safety
Safety Notes
- Avoid if acute knee pain present
- Ensure stable footing to prevent slips
- Use lighter weight if balance issues
- Consult professional for pre-existing hip or knee injuries
- Warm up ankles and hips first
Spotting
Spotter can assist by providing hand support under arms for balance; not typically needed for moderate weights, use wall for support if beginner.
Common Mistakes
- Leaning forward excessively
- Front knee caving inward
- Back heel dropping
- Incomplete depth
- Uneven stance width
When to Avoid
- Acute knee injuries
- Severe hip impingement
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range beyond 90 degrees
Build Up First
- Mastery of bodyweight split squat
- Basic lunge form competency
Also known as
KB Split Squat, Kettlebell Lunge Squat, Suitcase Kettlebell Squat
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