Kettlebell Bulgarian Split Squat

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The kettlebell Bulgarian split squat primarily engages the Quads and Glutes.

The kettlebell adds resistance to the exercise, increasing the challenge for these muscle groups.

Stand with your feet hip-width apart, holding a kettlebell in your right hand by your side.
Take a big step forward with your left foot, keeping your torso upright and your core engaged.
Lower your body down into a lunge position, bending both knees to about 90 degrees.
Push through your left heel to stand back up, returning to the starting position.
Repeat the movement for the desired number of repetitions, then switch sides and perform with the kettlebell in your left hand.

Start with a light kettlebell and gradually increase weight to challenge your quads and glutes.
Keep your chest up and shoulders back throughout the exercise to engage your core and maintain balance.
Step back with one foot, placing the top of your foot on a bench or elevated surface for a deeper stretch.
Lower your body by bending your front knee, ensuring it stays in line with your toes to activate your quads.
Push through your front heel to return to the starting position, focusing on squeezing your glutes at the top.
Engage your core and maintain a stable posture by keeping your back straight and avoiding excessive leaning forward.
Perform the exercise slowly and with control, emphasizing the mind-muscle connection to maximize muscle activation.