Split Squat (Kettlebell)
Also called Kettlebell Split Squat, KB Split Squat
How to do it
Hold one or two kettlebells securely and stand in a fixed staggered stance with both feet planted. Lower straight down by bending both knees until the rear knee nears the floor, then drive through the front foot to rise without stepping. Keep the torso controlled and front knee aligned, complete the set, and repeat on the other side.
Setup
Hold one kettlebell in a goblet position or matched bells at the sides, then set one foot forward and one back. Keep both feet planted, hips square, torso tall, wrists neutral, and the front knee tracking over the toes.
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 pelvis. The forearms also secure the kettlebell load.
When to use it
Use for unilateral leg strength with compact loading and flexible goblet or suitcase positions. Perform 8-15 controlled reps per side.