Kettlebell Goblet Bulgarian Split Squat

Video coming soon...

The kettlebell Goblet Bulgarian split squat is a powerful exercise that targets the quadriceps primarily.

By holding the kettlebell in a goblet position, the weight adds resistance to the movement, intensifying the quad engagement.

This exercise requires the individual to perform a split squat while holding the kettlebell close to the chest.

While the exercise also activates other leg muscles, the focus on the quads makes it an effective workout for building strength and size.

Stand with your feet hip-width apart, holding a kettlebell by the horns close to your chest.
Take a step forward with your right foot, positioning it about two feet in front of your left foot.
Place the top of your left foot on a bench or elevated surface behind you.
Keep your torso upright and engage your core.
Lower your body by bending your right knee, ensuring it stays in line with your toes.
Continue lowering until your right thigh is parallel to the ground.
Push through your right heel to return to the starting position.

Position your feet hip-width apart, with one foot forward and the other foot back, toes pointing forward. Hold the kettlebell close to your chest, with your elbows tucked in and your core engaged.
As you lower your body down into a lunge position, focus on keeping your front knee directly above your ankle, ensuring proper alignment and preventing any unnecessary strain on your knee joint.
Engage your quads by pushing through your front heel as you rise back up to the starting position, maintaining control and stability throughout the movement. Imagine your quads contracting and powering you through the exercise.
Keep your chest lifted and your back straight throughout the entire exercise, avoiding any rounding or arching of your spine. This will help you maintain proper form and maximize the engagement of your quads.
Remember to breathe deeply and rhythmically throughout the exercise, inhaling as you lower down and exhaling as you rise back up. This will provide your muscles with the oxygen they need to perform optimally and help you stay focused and energized.