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Upper Legs · Kettlebell
Kettlebell Split Squat
Kettlebell Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Kettlebell Split Squat
- 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 tips
- 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.
Kettlebell Split Squat alternatives
More quads exercises
Kettlebell Split Squat FAQ
What muscles does Kettlebell Split Squat work?
Kettlebell Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Kettlebell Split Squat?
You need a kettlebell.
How many sets and reps of Kettlebell Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Split Squat?
Other exercises for the quads include Barbell Split Squat, Dumbbell Split Squat, Cable Split Squat and Dumbbell Bulgarian Split Squat.
For developers
Use Kettlebell Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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