A rear-foot-elevated split squat performed with kettlebells to train the quads, glutes, and single-leg stability.
- +Builds strong legs independently
- +Improves balance and stability
- –Demanding balance limits loading
- –Can stress knees with poor control
This exercise targets:
Glutes
Glutes
Abductors
Quadriceps
Quads
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand a few feet in front of a bench or sturdy platform
- Hold one or two kettlebells at your sides or at chest level
- Place the top of one foot behind you on the bench
- Keep your front foot flat and torso tall
- Bend both knees and lower straight down under control
- Lower until your front thigh is near parallel to the floor
- Push through your front heel to stand back up
- Complete all reps, then switch legs
