Kettlebell split squat

Category

Legs

Difficulty

Intermediate

Equipment

Kettlebells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet hip-width apart, holding a kettlebell in each hand with your arms hanging by your sides. Take a step forward with your right foot and position your left foot back, standing on the ball of your left foot.
2. Bend both knees to lower your body into a split squat. Your back knee should hover just above the floor, and your front thigh should be parallel to the floor.
3. Push through your right heel to return to the starting position, fully extending both legs.
4. Repeat for the desired number of repetitions, then switch legs and perform the same number of repetitions on the other side.

Form tips

• Keep your chest up and your back straight throughout the movement.
• Ensure your front knee stays aligned with your ankle, not extending past your toes.
• Keep your feet hip-width apart to maintain proper alignment and balance.