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Quadriceps · Intermediate

Kettlebell Rack Bulgarian Split Squat

Rear-foot-elevated racked split squat for unilateral leg strength, balance, and controlled depth.

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Kettlebell Rack Bulgarian Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01To begin, set the rear foot on a bench and hold the kettlebell in the rack position.
  2. 02Square the hips and brace the trunk before descending.
  3. 03Lower straight down until the front leg reaches a deep controlled split-squat position.
  4. 04Drive through the front foot to stand back up.
  5. 05Finish the repetitions before switching legs and rack side if needed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Goblet Bulgarian Split SquatRelated variationBulgarian Split SquatRelated variationDumbbell Rear Foot Elevated Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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