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Kettlebell Assisted Bulgarian Split Squat 6s · no sound

Kettlebell Assisted Bulgarian Split Squat

A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work.

Primary muscle
Glutes, Quads
Equipment
Kettlebell
Difficulty
Beginner
Movement
Lunge
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How to do it

  1. Stand a few feet in front of a bench and place the top of one foot back on the bench behind you.
  2. Hold a light kettlebell at chest height with both hands cupping the horns in a goblet grip.
  3. Brace your core and check that your front foot is far enough forward for the knee to bend cleanly.
  4. Lower straight down by bending both legs until your back knee almost touches the floor.
  5. Keep the kettlebell tight to your chest and your torso upright through the full descent.
  6. Drive through the front heel to stand back up to the starting position and reset for the next rep.

Common mistakes

  • Placing the front foot too close to the bench, which forces the knee to push past the toes uncomfortably.
  • Letting the front knee cave in at the bottom, which strains the knee and shifts work off the glute.
  • Leaning forward over the front leg, loading the lower back instead of the working leg.
  • Pushing off the back foot for help, which removes the single-leg challenge from the rep.

Muscles worked

Primary
GlutesQuads

Same movement, other equipment

Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell

Similar exercises

Kettlebell Thruster Intermediate Kettlebell Thruster Front Delts Kettlebell Barbell Split Squat Intermediate Barbell Split Squat Glutes Barbell Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell

Good to know

What muscles does the Kettlebell Assisted Bulgarian Split Squat work?
Mainly the glutes and quads.
What equipment do you need for the Kettlebell Assisted Bulgarian Split Squat?
It uses a kettlebell. Without it, the Bodyweight Reverse Lunge and the Bulgarian Split Squat train the same muscles the same way.
Is the Kettlebell Assisted Bulgarian Split Squat good for beginners?
GymVim rates it beginner.

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