Bulgarian Split Squat (Kettlebell)
Also called Kettlebell Bulgarian Split Squat, KB Bulgarian Split Squat
How to do it
Hold one kettlebell in a goblet position or matched kettlebells at the sides, stand about one stride in front of a stable bench, and place the top of one rear foot on it. Lower the rear knee toward the floor, then drive through the front foot to rise. Keep the pelvis square and front knee aligned, complete the set, and repeat on the other side.
Setup
Secure one kettlebell at the chest or matched bells at the sides before placing the rear foot on a stable bench. Keep the front foot planted, wrists neutral, hips square, torso tall, and front knee aligned.
Where you should feel it
Primarily through the front-leg quad and glute, with the hamstrings and calves assisting while the core and hip stabilizers control the stance and the forearms secure the kettlebells.
When to use it
Use for compact unilateral loading with flexible goblet or suitcase positions. Perform 8-15 controlled reps per side.