Split Squat With Kettlebells 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Split Squat With Kettlebells is a lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. It involves holding a kettlebell in each hand while performing a split stance, stepping one foot forward or backward, and lowering the hips until both knees are bent at approximately 90 degrees. This exercise improves leg strength, balance, and stability, and its unilateral nature helps address muscle imbalances between the legs.
How to Perform
Stand upright with feet hip-width apart, holding a kettlebell in each hand at your sides with palms facing your body.
Step one foot back into a split stance, keeping your torso upright and core engaged.
Lower your back knee toward the ground by bending both knees, keeping your front knee aligned over your ankle.
Continue lowering until your back knee is just above the floor and your front thigh is parallel to the ground.
Press through the heel of your front foot to return to the starting split stance position.
Maintain a controlled movement throughout, avoiding any forward lean or rounding of the back.
Complete the desired number of repetitions on one leg, then switch legs and repeat.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright and core engaged to protect your lower back.
Ensure your front knee stays aligned over your ankle, not extending past the toes.
Lower slowly and controlled to maximize muscle engagement and prevent injury.
Avoid letting your back knee touch the ground to maintain tension in the muscles.
Distribute weight evenly between both legs, focusing on pressing through the front heel.
Use an appropriate kettlebell weight to maintain proper form throughout all reps.
Keep shoulders relaxed and avoid shrugging while holding the kettlebells.
Breathe steadily, inhaling on the way down and exhaling when pushing up.
Focus on smooth, controlled movements rather than speed to target quads effectively.
Step back far enough to create a 90-degree angle in both knees for optimal muscle activation.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes.
Avoid leaning forward or rounding your back during the movement.
Do not lift your back heel off the ground, which reduces stability.
Avoid using momentum or bouncing at the bottom of the squat.
Do not hold kettlebells too heavy, compromising form.
Avoid shifting weight entirely onto the back leg.
Do not allow your shoulders to shrug or tense up while holding kettlebells.
Avoid performing the exercise too quickly, which reduces quad engagement.
Do not lock the knees at the top of the movement.
Avoid stepping too short or too long, which reduces proper knee angles and muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
