Kettlebell Bulgarian Split Squat

This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes.

How to do it

1. Stand facing away from a bench, placing one foot on it behind you, laces down. Hold a kettlebell in the hand opposite your front leg.
2. Maintain an upright torso and engage your core.
3. Lower your body by bending both knees, allowing your front knee to track over your toes.
4. Descend until your front thigh is parallel to the floor or slightly below, keeping your rear knee close to the ground.
5. Drive through your front heel to return to the starting position, extending your hips and knees.
6. Complete all reps per side before switching.

Tips

• Ensure your front foot is far enough from the bench to allow a full range of motion without discomfort.
• Keep your torso upright throughout the movement to maximize glute and quad engagement.
• Control the eccentric (lowering) phase to build strength and stability.
• Experiment with holding the kettlebell in the same hand as the working leg (ipsilateral) or the opposite hand (contralateral) for different challenges.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings