Bulgarian Split Squat (Kettlebell)
Trains the quadriceps, with help from the glutes, calves and hamstrings. You need a kettlebell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bulgarian Split Squat (Kettlebell)
- Stand facing away from a bench, holding a kettlebell in each hand with arms hanging by your sides. Place your right foot on the bench behind you.
- Keep your left foot firmly planted on the floor and lower your body by bending your left knee, descending until your left thigh is parallel to the floor.
- Press through your left heel to return to the starting position, straightening your leg.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure your front knee does not extend past your toes during the descent.
- Focus on keeping your torso upright; avoid leaning forward excessively.
- Exhale as you push up to the starting position and inhale as you lower your body.
Muscles worked
What Bulgarian Split Squat (Kettlebell) trains
In the programs
None of our programs use the Bulgarian Split Squat (Kettlebell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Bulgarian Split Squat (Kettlebell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bulgarian Split Squat (Kettlebell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.