The Kettlebell Assisted Bulgarian Split Squat is a beginner-friendly kettlebell strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentKettlebell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Kettlebell Assisted Bulgarian Split Squat
Stand a few feet in front of a bench and place the top of one foot back on the bench behind you.
Hold a light kettlebell at chest height with both hands cupping the horns in a goblet grip.
Brace your core and check that your front foot is far enough forward for the knee to bend cleanly.
Lower straight down by bending both legs until your back knee almost touches the floor.
Keep the kettlebell tight to your chest and your torso upright through the full descent.
Drive through the front heel to stand back up to the starting position and reset for the next rep.
02 The payoff
Why it earns its spot
Builds single-leg glute and quad strength with manageable balance demands.
Bridges the gap between split squats and full-load Bulgarian split squats.
Improves hip mobility and stability through a deep range.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Kettlebell Assisted Bulgarian Split Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
