Kettlebell Single Leg Split Squat

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Hold a kettlebell in a goblet position at chest height, gripping the horns firmly.
3. Reach one foot back and place the top of your foot (laces down) on the bench.
4. Adjust your front foot so your weight is centered and your stance is wide enough to maintain balance.

How to do it

1. Inhale and lower your hips toward the floor by bending your front knee, allowing a slight forward lean of the torso.
2. Descend until your front thigh is at least parallel to the floor, ensuring your front knee stays aligned with your toes.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (upward) phase.

Form checklist

• Keep the front knee tracked over the second toe; do not let it cave inward.
• Maintain a braced core and neutral spine to prevent lower back arching.
• Ensure 80-90% of your weight remains on the front leg throughout the set.
• Keep your shoulders retracted and the kettlebell tight against your chest.

Pro tips

• To maximize glute engagement, take a slightly longer stride and lean your torso forward at a 30-degree angle.
• Think about 'pushing the floor away' with your front foot rather than just standing up to improve mind-muscle connection.
• If balance is an issue, fix your gaze on a stationary point on the floor three feet in front of you.

Make it harder

• Add a 2-second pause at the bottom of each rep to eliminate elastic energy and increase time under tension.
• Hold two kettlebells at your sides in a suitcase carry to significantly increase the total load.

Frequently asked

What muscles does the kettlebell single leg split squat work?

The kettlebell single leg split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the kettlebell single leg split squat?

The kettlebell single leg split squat uses kettlebell.

Is the kettlebell single leg split squat good for beginners?

The kettlebell single leg split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps