Kettlebell Overhead Split Squat

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The kettlebell overhead split squat is a highly effective exercise for targeting the quads and glutes.

By holding a kettlebell overhead, the exercise increases the demand on the quads and glutes.

The kettlebell acts as a counterbalance, challenging the stability of the core and engaging the glutes.

While other muscles are involved, the kettlebell overhead split squat primarily focuses on the quads and glutes.

Stand with your feet shoulder-width apart, holding a kettlebell in your right hand at shoulder height, palm facing inward.
Take a step forward with your left foot, keeping your torso upright and your core engaged.
Lower your body by bending both knees until your right knee is just above the ground and your left thigh is parallel to the ground.
Pause briefly at the bottom of the movement, then push through your left heel to return to the starting position.
Repeat the movement for the desired number of repetitions, then switch sides by holding the kettlebell in your left hand and stepping forward with your right foot.
Ensure that your front knee stays in line with your toes and does not extend past them.
Keep your back straight and your chest lifted throughout the exercise.

Start by standing with your feet hip-width apart, holding the kettlebell with both hands at chest level, palms facing inwards. Take a deep breath in, engage your core, and step your left foot back into a lunge position, ensuring your right knee is directly above your ankle.
As you exhale, press the kettlebell overhead, fully extending your arms while keeping your shoulders down and away from your ears. This will activate your shoulder muscles and engage your upper body, while also challenging your core stability.
With your core engaged, focus on driving through your front heel as you push yourself back up to the starting position. This will primarily target your quadriceps, helping to strengthen and tone these muscles.
Throughout the movement, keep your chest lifted and your back straight, avoiding any rounding or arching. This will ensure proper alignment and prevent unnecessary strain on your lower back.
To maximize glute activation, focus on squeezing your glute muscles at the top of the movement. This will help to strengthen and tone your glutes, giving you that firm and lifted appearance.