Kettlebell Split Squat

Default prescription & biomechanics

Primary muscles

Quadriceps

Secondary muscles

Glutes, Adductors, Calves

Equipment

Kettlebell

Movement pattern

Squat (Push force)

Difficulty

Intermediate

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Step-by-step coaching cues

1. Hold the kettlebells with your arms extended alongside your body and next to your hips.
2. 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.
3. In a controlled manner, flex your hips and knees, lowering as far as possible while keeping your front foot firmly on the floor.
4. Then, return to the starting position by extending your hips and knees.
5. PT Cue: Keep your torso upright and avoid leaning forward.

Joint & safety considerations

No specific joint contraindications are flagged for Kettlebell Split Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Sled Leg Press	Machine swap	Machine
Barbell Bench Squat	Barbell swap	Barbell
Barbell Box Squat	Barbell swap	Barbell
Barbell Clean Grip Front Squat	Barbell swap	Barbell
Barbell Full Squat	Barbell swap	Barbell
Barbell Single Leg Split Squat	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.