Kettlebell Split squat

The kettlebell lunge is a unilateral leg and glute exercise performed by stepping forward or backward while keeping the torso braced and the weight held in the hands. It challenges balance and coordination and trains each leg independently. It’s commonly used to build strength, improve hip stability, and complement squats and leg press work.

Primary Equipment

Kettlebell

Key Benefits

Builds leg and glute strength for better lower-body development and definition.
Improves balance and hip control in single-leg patterns.
Helps address side-to-side strength differences and supports knee stability.
Prepares you for harder single-leg work like the Bulgarian Split Squat.

Target Muscle

Primary

Quadriceps

Secondary

Glutes

Instructions

Hold the kettlebells with your arms extended alongside your body and next to your hips
Keep your torso upright and position one foot in front of the other, with the front foot flat on the floor and only the front part of the back foot touching the floor
In a controlled manner, flex your hips and knees, lowering as far as possible while keeping your front foot firmly on the floor
Then, return to the starting position by extending your hips and knees

Tips

Keep your torso upright and avoid leaning forward
Avoid letting your front knee collapse inward; maintain alignment with your hip
Avoid using momentum or sudden movements

Restrictions

Avoid if you have acute knee pain or major instability. People with obesity, limited ankle/hip mobility, or older adults should start with shorter steps and lighter loads, focusing on control and knee tracking. If you have low-back pain, brace the torso and reduce load; after recent injuries, seek professional guidance.

Common Mistakes to Avoid

Taking steps that are too short and letting the front knee drift too far forward.
Leaning the torso and losing balance, shifting stress to the lower back.
Using more weight than you can control and collapsing on the descent.

Target Muscle

Primary

Quadriceps

Secondary

Glutes