Kettlebell Assisted Bulgarian Split Squat

A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work.

Legs Kettlebell Strength

Step by step

1. Stand a few feet in front of a bench and place the top of one foot back on the bench behind you.
2. Hold a light kettlebell at chest height with both hands cupping the horns in a goblet grip.
3. Brace your core and check that your front foot is far enough forward for the knee to bend cleanly.
4. Lower straight down by bending both legs until your back knee almost touches the floor.
5. Keep the kettlebell tight to your chest and your torso upright through the full descent.
6. Drive through the front heel to stand back up to the starting position and reset for the next rep.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Kettlebell

Type

Strength

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