Kettlebell Single Leg Split Squat With Low Box

Muscles worked

Setup

1. Place a low box or step 2-3 feet behind you and hold a kettlebell in a goblet position at chest height.
2. Reach one foot back and rest the top of the foot (laces down) on the center of the box.
3. Position your front foot far enough forward so that your front shin remains nearly vertical or slightly forward at the bottom of the movement.
4. Stand tall with your shoulders back and your core braced to establish a stable starting base.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your front knee, maintaining a slight forward lean in your torso for glute engagement.
2. Descend until your front thigh is parallel to the floor, ensuring your weight remains centered over the front mid-foot.
3. Exhale and drive through the front heel and mid-foot to return to the starting position with control.
4. Maintain a tempo of 2 seconds down and 1 second up, completing all repetitions on one leg before switching sides.

Form checklist

• Keep the front knee tracking in line with your second toe, preventing it from caving inward.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure the rear leg is used only for balance; do not push off the box with your back foot.
• Keep your chest up and shoulders retracted to prevent the kettlebell from pulling your torso forward.

Pro tips

• To maximize glute recruitment, focus on 'sitting back' into the hip of the front leg during the descent.
• Drive your front big toe into the floor throughout the set to create a more stable arch and improve balance.
• Maintain a slight forward torso lean (about 20 degrees) to keep the tension on the hips rather than just the lower back.

Make it harder

• Hold the kettlebell in the hand opposite to the working leg (contralateral) to increase the stability demand on the core and hip abductors.
• Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the kettlebell single leg split squat with low box work?

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

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

The kettlebell single leg split squat with low box uses kettlebell.

Is the kettlebell single leg split squat with low box good for beginners?

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

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