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 Split Squat (Kettlebell)
- Stand with your feet hip-width apart, holding a kettlebell in each hand with your arms hanging by your sides. Take a step forward with your right foot and position your left foot back, standing on the ball of your left foot.
- Bend both knees to lower your body into a split squat. Your back knee should hover just above the floor, and your front thigh should be parallel to the floor.
- Push through your right heel to return to the starting position, fully extending both legs.
- Repeat for the desired number of repetitions, then switch legs and perform the same number of repetitions on the other side.
Form cues
Getting it right
- Keep your chest up and your back straight throughout the movement.
- Ensure your front knee stays aligned with your ankle, not extending past your toes.
- Keep your feet hip-width apart to maintain proper alignment and balance.
Muscles worked
What Split Squat (Kettlebell) trains
In the programs
None of our programs use the 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 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 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.