Strength

Kettlebell Goblet Split Squat

Hold the bell at your chest in a split stance. Lower vertically and rise without moving your feet. Down and up counts as one repetition with that leg forward.

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Get ready

  1. Place the bell between your feet. Bend at hips and knees, grasp both sides of the handle, and lift it close to your body to chest height. Stand with the bell supported in both hands and elbows pointing down.
  2. Step one foot back onto its ball. Keep feet on two hip-width tracks, front foot flat and torso upright; choose a step length that lets both knees bend comfortably.

How to do it

  1. Bend both knees to lower the rear knee toward the floor without striking it. Keep the front knee aligned with the toes and the bell close to your chest.
  2. Push through the front foot and rear forefoot to rise in the same stance. Use a controlled depth and breathe out as you rise.

Finish the movement

  1. Stand fully, bring your feet level and become steady before changing the forward leg. After both sides, lower the bell with hips and knees bent.

Make it easier

  • Reduce the depth, widen the feet sideways, or practice the same stance without the bell.

Make it harder

  • Lower more slowly or pause above the floor without letting the rear knee rest on it.

Common mistakes

  • Feet on one tight line, front heel lifting, rear knee hitting the floor or leaning far forward.

When to stop or adjust

  • End the set if grip slips, control or balance is lost, or pain, numbness or dizziness appears. Set the bell down under control before resting.