Kettlebell Goblet Bulgarian Split Squat
A unilateral lunge variation holding a kettlebell at chest height with the rear foot elevated, targeting the quads and glutes to build single-leg strength and stability.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing away from a bench holding a kettlebell by the horns at your chest. Place the top of one foot on the bench behind you.
- Brace your core and keep your torso upright.
- Lower your hips until your front thigh is parallel to the floor.
- Ensure your front knee tracks over your toes.
- Drive through your front foot to return to the starting position.
Coaching Tips
Form Cues
- Chest up
- Elbows tucked
- Drive through heel
- Ribs down
Breathing
Inhale as you lower down, brace at the bottom, and exhale as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until the front thigh is parallel to the floor; rear knee should hover just above the ground.
Safety
Safety Notes
- Ensure bench is stable
- Start with lighter weight to master balance
Spotting
Not recommended; drop weight safely if needed.
Common Mistakes
- Front heel lifting
- Excessive forward lean
- Knee caving in
- Rear leg doing the work
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Thoracic mobility for upright posture
Build Up First
- Mastery of bodyweight split squat
- Basic squat form
- Core bracing competency
Also known as
KB Goblet Split Squat, Rear Foot Elevated Goblet Squat, KB Bulgarian Split Squat
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