Kettlebell Goblet Split Squats
Exercise Summary
Kettlebell Goblet Split Squats are a great single leg exercise for your lower body. Split Squats will work every muscle group in your legs: hamstrings, quads, and glutes.
If you experience any knee pain during either
forward or reverse lunges
, split squats are a great alternative to try. There is not any momentum with split squats like there is with lunges. Therefore, a lot of times split squats can be performed with any knee pain.
One of the main differences between a lunge and a split squat is with a lunge you are taking a step with every repetition. With a split squat, your feet are stationary and there is not any locomotion or movement.
Goblet Clean a kettlebell
Set your feet up in a lunge position
Brace your core and maintain a tall chest throughout the whole movement
Slowly drop your back knee straight down towards the floor (until your knee is right above the floor or until it touches a pad)
Your shoulders, hips, and back knee should be in a straight vertical line
Push through your front heel and fully extend your knees and your hips
Repeat the movement for the required number of reps
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