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
1
Stand up straight, holding a kettlebell in one hand at your side and the opposite foot slightly forward.
2
Shift your weight onto the forward leg, bending at the knee.
3
Lower your body down while keeping your back straight, and the knee of your front leg should not extend beyond your toes.
4
Thrust back up to your starting position in a controlled motion.
5
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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