Kettlebell Single-Leg Split-Squat
Build lower body strength and balance with this advanced split-squat. Kettlebells add extra challenge!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing away from a bench with a kettlebell in each hand at your sides.
2. Elevate one foot behind you, resting it laces-down on the bench. Ensure you're a suitable distance away so that when you descend, your front knee stays above your ankle and doesn't pass your toes.
3. Position your front foot such that when you squat down, your knee and ankle form a 90-degree angle.
4. Engage your core, keep your chest up, and maintain a neutral spine.
5. Slowly bend your front knee to lower your body towards the ground. The knee of the elevated leg will move backward and down towards the floor. Go as low as you can while keeping your form, ideally until your thigh is parallel with the ground.
6. Drive through the heel of the front foot to return to the starting position.
7. Complete the desired number of repetitions on one leg before switching to the other.
8. Remember to breathe out as you push back up to the starting position.
Tips: - Keep your movements controlled; avoid using momentum to lift back up. - Maintain the natural curvature of your lower back throughout the exercise. - Start with a lighter weight to master the form before going heavier. - Make sure to warm up properly before performing this exercise to prevent injuries.
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