The Kettlebell Split Squat: Techniques, Benefits, and Variations

The bulgarian split squat is an advanced variation of the standard split squat.

You can use the bulgarian split squat to build strength and mobility in your legs.

KEY TAKEAWAYS

1. The kettlebell split squat, also known as the bulgarian split squat, is a compound movement that focuses on the lower body.
2. The kettlebell split squat requires strength, mobility, coordination, and balance.
3. There are many variations of the kettlebell split squat that you can use according to your strength and ability.

KETTLEBELL SPLIT SQUAT TARGET MUSCLES

A lower body focused movement, the bulgarian split squat targets the following muscles:

• Quads
• Hamstrings
• Glutes
• Calves
• Core Muscles

HOW TO PERFORM KETTLEBELL SPLIT SQUATS

THE RIGHT WEIGHT

The right weight will depend on a few personal factors:

• Strength
• Mobility
• Coordination
• Rep Schemes

If you've never done a bulgarian split squat before, start off strictly with bodyweight. Find your balance and get comfortable with the movement before adding weight.

Once you're ready to add weight, start small with one kettlebell.

From here, you can progress to double kettlebells in either the racked position or hanging.

Finding the right weight depends on the individual, start light and progress in weight accordingly.

THE STARTING POSITION

The starting position has three main factors; the distance between your body and the balancing platform, your stance, and your foot placement.

DISTANCE

Stand 1-2 feet in front of the platform that you will be using to brace your back foot. Find a comfortable range that allows you to descend into the stationary lunge.

This platform can be a plyo box, chair, or bench.

STANCE

Stand with your two feet shoulder to hip-width apart. Keep your core engaged and a neutral spine when performing the movement.

FOOT PLACEMENT

Reach one leg back and use the platform to brace yourself.

Proper foot placement will take some trial and error and comfortability will depend on your ankle mobility.

Your back leg will remain braced during the movement until you finish your reps and switch legs.

THE GRIP

SINGLE BELL

Use two hands to grip the kettlebell by the horns. Stabilize the bell at chest level for the entire movement.

RACK SPLIT SQUAT

The rack split squat uses dual bells in the racked position.

Grab the bells by the handle and clean them into position before bracing your back leg onto your chosen platform.

HANGING WEIGHT

You'll need two kettlebells for this variation.

Place the two kettlebells at the outside of your feet, reach down, grip them by the handle, and deadlift them into place.

THE MOVEMENT

Once you've found a range, foot placement, and weight, it's time to get to work.

Get in the starting position. Your back leg should be elevated and you should be using your back foot to brace yourself for the descent.

Keep your grip tight, engage your core, keep your spine neutral, and lower your body until the quad of your front leg is parallel to the ground.

Push through your front foot and explode up into the starting position.

Repeat until your reps are completed before alternating legs.

KETTLEBELL SPLIT SQUAT BENEFITS

• Improves Single Leg Strength
• Increases Strength, Power, and Explosiveness
• Improves Balance, Coordination, and Mobility

Kettlebell split squats are great lower body focused compound movements that not only improve strength and power, but balance, coordination, and mobility as well.

Use these single leg squat variations to improve your overall training.

KETTLEBELL SPLIT SQUAT VARIATIONS

• Single Bell
• Racked Split Squat
• Hanging Weight

Choose the variation that best fits your ability and experience.

When trying out new and advanced movements, start with your body weight before adding on resistance.

Once you've got the move down, add weight and play around with the different variations to find which best works for you.

Don't have kettlebells? Try these variations:

• Barbell
• Dumbbells
• Sandbags

WANT MORE KETTLEBELL EXERCISES?

Whether you're looking for more kettlebell exercise breakdowns or workouts...

We got you.

Give these articles a look!

STEP BY STEP BREAKDOWNS:

• Kettlebell Clean Reverse Lunge
• Single Arm Kettlebell Clean 
• Kettlebell Goblet Squat 

TRAINING AND WORKOUTS:

• The Best Kettlebell AB Workout in 6 Exercises
• Kettlebell Swings for Fat Loss 
• Kettlebell Training For Athletes