Kettlebell Split Squat

Exercise Information

  • Alternative Names: Split squat with a kettlebell
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebells
  • Muscles Targeted: Quadriceps, glutes, hamstrings, calves, back, abs
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-10 reps per leg
  • Variations:
  • Alternative: Dumbbell rear lunge

The kettlebell split squat is a unilateral, free weight variation of the traditional split squat performed by grabbing a pair of kettlebells at your sides. It is an ideal exercise for the beginners hoping to increase strength and muscle mass in their legs.

Kettlebell Split Squat Exercise Information

  • Alternative Names: Split squat with a kettlebell
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Kettlebells
  • Muscles Targeted: Quadriceps, glutes, hamstrings, calves, back, abs
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-10 reps per leg
  • Variations:
  • Alternative: Dumbbell rear lunge

How to do Kettlebell Split Squat

Set up for the exercise by standing with a split stance and holding a pair of kettlebells (weighing about 35-45 lbs) at your sides using a neutral grip. Lower the weights by bending both your knees at the same time and continuing until your rear knee almost touches the ground while your front thigh is horizontal. Push through the front leg to return to your initial position.

Kettlebell Split Squat

Alternative Exercise

Dumbbell Rear Lunge

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