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Quadriceps · Intermediate

Kettlebell Racked Split Squat

Unelevated split squat with a kettlebell held in the rack for unilateral leg and trunk strength.

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Kettlebell Racked 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. 01Hold the kettlebell in the rack and set a strong split-squat stance.
  2. 02Brace the trunk and keep the chest tall.
  3. 03Lower straight down until both knees bend deeply under control.
  4. 04Drive through the front foot to return to the start.
  5. 05Finish the repetitions before switching sides 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.

Harder progressionKettlebell Contralateral Front Foot Elevated Front Rack 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 substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteForward Lunge

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