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Kettlebell Split Squat

Step by step instructions, muscle activation and variants for the Kettlebell Split Squat.

MediumGlutesQuadriceps

About this exercise

The Kettlebell Split Squat is a single-leg lower-body exercise that targets the quadriceps and glutes while improving unilateral strength and hip mobility. Holding kettlebells at the sides keeps the load closer to the center of gravity than a barbell, making the technique more forgiving while still providing meaningful resistance.

How to Perform

  • Stand in a staggered stance with one foot forward and one foot back, feet about shoulder-width apart laterally
  • Hold a kettlebell in each hand at your sides with a neutral grip
  • Keep your torso upright and core engaged
  • Lower straight down by bending both knees, allowing your rear knee to descend toward the floor
  • Stop just before the rear knee touches the ground
  • Drive through the front heel to return to the starting position
  • Complete all reps on one side, then switch legs

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

About the Kettlebell Split Squat

The Kettlebell Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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