Kettlebell split squat

A compound exercise for the quads and glutes, with help from the adductors. Equipment: kettlebells.

Orbit

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WorksQuadsGlutesAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Staggered stance, a kettlebell in each hand or one at the chest.
Drop the back knee straight down
Drive up through the front foot

Muscles worked

Kettlebell split squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors

Equipment

Kettlebells

Alternatives

Exercises that train the same main muscles. See all kettlebell split squat alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell split squatBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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