Kettlebell Split Squat
Kettlebell Split Squat trains 7 of the 18 muscle groups Full Coverage tracks: Quads 85%, Glutes 65%, Adductors (inner thigh) 40%, Abductors (outer hip) 35%, Abs 30%, Hamstrings 25%, Calves 20%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Hold a kettlebell at your chest in the rack position, or one in each hand at your sides.
- Step into a split stance.
- Lower straight down until your back knee is just off the floor.
- Drive up through your front heel.
- Holding the bell at your chest forces you upright, which puts more of the work on the front leg.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 85%
- Glutes 65%
- Adductors (inner thigh) 40%
- Abductors (outer hip) 35%
- Abs 30%
- Hamstrings 25%
- Calves 20%
How it compares
Compared with the Bulgarian Split Squat, it loads Abs 10 points higher, Quads 5 points lower, Hamstrings 5 points lower. It needs Dumbbells where the other uses Dumbbells + Bench. Compared with the Dumbbell Front Squat, it loads Abductors (outer hip) 35 points higher, Glutes 20 points higher, Lower back / erectors 20 points lower.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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