Kettlebell Split Squat
How to do it
- Stand in a long split stance (for the Bulgarian version, rear foot on a bench behind you).
- Lower straight down until your back knee is close to the floor and your front thigh is about parallel.
- Push through the front foot to stand up; finish the set, then switch legs.
- Movement pattern
- Lunge, Squat
- Equipment
- Kettlebell
- Muscle groups
- Glutes, Quadriceps
- Level
- Intermediate
- Type
- Compound, push, one side at a time
- Load
- External load
- Logged as
- Reps
- Joint load
- Knee: moderate
Muscles worked
Main muscles: Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis
Also works: Adductor brevis, Adductor longus, Adductor magnus, Biceps femoris (long head), Semimembranosus, Semitendinosus, Soleus
Stabilisers: External abdominal oblique, Gluteus medius, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
More exercises for: Glute exercises · Quad exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Split Squat Beginner
- Bodyweight Bulgarian Split Squat Intermediate
- Bodyweight Forward Lunge Beginner
- Bodyweight Reverse Lunge Beginner
- Pistol Squat Advanced · higher knee stress (KG rating)
Dumbbells
- Bulgarian Split Squat Intermediate
- Dumbbell Lunge Beginner
- Dumbbell Split Squat Intermediate
Barbell
- Barbell Lunge Beginner · higher knee stress (KG rating)
- Barbell Reverse Lunge Beginner · higher knee stress (KG rating)
- Barbell Split Squat Intermediate · higher knee stress (KG rating)
Kettlebell
- Kettlebell Reverse Lunge Beginner
How to program it
In a free plan with a muscle-building goal, the generator programs Kettlebell Split Squat as 3 sets of 6–10 reps. It uses double progression: once you reach 10 reps on every set, the load goes up by 2 kg the next week and you work back up the range.
With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29
Related exercises
Belongs to: Split Squat
Variation of: Split Squat
Opposing movement: Kettlebell Clean, Kettlebell Deadlift, Kettlebell Swing
Other names
Liftosaur: Split Squat, Kettlebell
Also called: KB Split Squat, Kettlebell Split Squats, Kettlebell Static Lunge, Kettlebell Stationary Lunge, Split Squat (Kettlebell), Split Squats (Kettlebell), Static Lunge (Kettlebell), Stationary Lunge (Kettlebell)
Build a free plan with this exercise See it in the explorer
Identifier: kettlebell-split-squat
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)