Kettlebell Split Squat
Kettlebell Split Squat Video Guide
The Kettlebell Split Squat is a unilateral split squat variation that strengthens the glutes (gluteus maximus), quads, and hamstrings while improving single leg strength, balance, and core stability. Holding kettlebells keeps the torso upright and teaches proper movement pattern control on one leg, reducing muscle imbalances seen in bilateral exercises. Unlike a Bulgarian split squat, both the front foot and back foot stay on the ground, creating a stable standing position that suits beginners and advanced lifters. This lower-body exercise also improves hip stability, strengthens the knee joint, and reinforces perfect form for leg day and any workout routine targeting the lower body.
How to Perform the Kettlebell Split Squat
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Stand in a split stance holding a kettlebell in each hand, keeping your torso upright and front foot flat.
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Lower your back knee toward the ground, allowing the rear leg to fold naturally while the front knee tracks above the ankle.
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Push through the front heel to return to the starting position without shifting weight to the back leg.
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Maintain single leg stability, core engagement, and a straight torso throughout the movement.
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Switch legs after completing all reps, keeping consistent movement quality on each leg.
GymNation Tip: Treat the back leg like a kickstand—balance comes from the front heel, not pushing off the rear foot.
Personal Trainer Notes:
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Focus on front leg drive and avoid collapsing through the knee joint.
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Keep your core muscles braced for better core stability and balance.
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Use smooth tempo and full range to reinforce proper movement pattern mechanics.
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Maintain a neutral torso — avoid leaning forward or letting the hips rotate.
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Great for fixing strength imbalances, improving hip flexors and thigh engagement, and building controlled single-leg power.
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Alternative Glute Exercises
Barbell Full Squat
The Barbell Full Squat targets the glutes (gluteus maximus), quads, and hamstrings. It’s a compound lift that builds total lower-body strength and power.
Dumbbell Step-up
The Dumbbell Step-up strengthens the glutes (gluteus maximus), quads, and hamstrings while improving coordination and stability. It’s ideal for functional lower-body strength.
Dumbbell Lunge
The Dumbbell Lunge works the glutes (gluteus maximus), quadriceps, and hamstrings. It’s excellent for building leg strength, balance, and coordination while improving lower-body symmetry.
Landmine Rear Lunge
The Landmine Rear Lunge targets the glutes (gluteus maximus) and hamstrings while improving coordination and core stability. The landmine setup adds support for controlled motion.
Barbell Curtsey Lunge
The Barbell Curtsey Lunge works the glutes (gluteus medius and maximus) and inner thighs. The crossing movement improves hip stability and overall lower-body balance.
Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat targets the glutes (gluteus maximus), hamstrings, and quads. Elevating the rear foot increases the range of motion and intensity on the working leg.
Dumbbell Single Leg Split Squat
The Dumbbell Single Leg Split Squat strengthens the glutes (gluteus maximus), quads, and hamstrings while enhancing balance and stability. It’s ideal for unilateral strength and correcting imbalances.
Barbell Lunge
The Barbell Lunge builds strength in the glutes (gluteus maximus), quads, and hamstrings. It’s a key movement for balance, coordination, and full lower-body power.
Dumbbell Rear Lunge
The Dumbbell Rear Lunge targets the glutes (gluteus maximus) and hamstrings, placing less stress on the knees than a forward lunge. It’s great for improving hip stability and strength.
Kettlebell Split Squat FAQs
Yes. Kettlebell split squats are excellent for developing single leg strength and improving balance. Holding two kettlebells keeps the load close, encourages a strong front rack position or suitcase hold, and strengthens the glutes, quads, hamstrings, and stabilising core muscles.
Split squats improve leg strength, fix muscle imbalances, enhance mobility in the hips and hip flexors, and increase glute activation. Compared to bilateral squat variations, they reduce spinal load and build targeted lower-body strength with better control.
A split squat keeps both feet planted while lowering the body straight down, while a lunge (forward or reverse) steps each rep. Split squats create constant tension on the front leg and are easier for maintaining perfect form and knee alignment.
They work the glutes, hamstrings, quads, and core. The fixed foot positions give the front leg maximum tension, improving the thighs, hips, and single-leg strength used in athletic movements.
Both work. A single kettlebell in goblet position improves balance and control, while two kettlebells increase load and challenge core strength. Advanced lifters often use heavier weights for more glute and quad stimulus.
Yes. They teach stable movement, encourage perfect form, and let you progress without excessive knee or joint stress. They’re one of the most beginner-friendly unilateral exercises for strengthening the entire lower body.
