Kettlebell Assisted Bulgarian Split Squat
A Bulgarian split squat with a kettlebell in one hand and the other hand on an upright post — easier balance, deeper range, real glute and quad work.
How to do it
- Stand a few steps in front of a bench and place the top of one foot back on the bench behind you.
- Hold a light kettlebell in one hand at your side and grip an upright post with the other hand for balance.
- Brace your core and check that your front foot is far enough forward for the knee to bend cleanly.
- Lower straight down, bending both legs, until your back knee almost touches the floor.
- Keep the kettlebell at your hip and your torso upright throughout the descent; use the post for balance, not to pull yourself up.
- Push through your front heel to stand back up to the start and reset for the next rep.
Key technique cue
Use the post for balance, not to pull up — let the front leg do the work.
Common mistakes
- ✕ Placing the front foot too close to the bench, which forces the knee awkwardly past the toes.
- ✕ Letting the front knee cave in at the bottom, which overloads the knee and shifts the work away from the glute.
- ✕ Leaning forward over the front leg, which loads the lower back instead of the working leg.
- ✕ Pushing off with the back foot for help, which removes the single-leg challenge.
Benefits
- ✓ Builds single-leg glute and quad strength with moderate balance demands.
- ✓ Serves as a stepping stone between split squats and fully loaded Bulgarian split squats.
- ✓ Improves hip mobility and stability through a deep range of motion.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Kettlebell Assisted Bulgarian Split Squat
- Dumbbell Goblet Split Squat
- Bulgarian Split Squat
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Step 3 -
Step 4
About the exercise
In this Bulgarian split squat the kettlebell hangs in one hand at your side while the other hand holds an upright post. The support takes some of the balance demand off you, so the pattern is easier to learn and you can sink deeper, while the glutes and quads of the front leg still do the main work. It is a smart stepping stone between regular split squats and fully loaded Bulgarian split squats. It belongs in beginner-to-intermediate single-leg blocks, post-injury programs and any program that teaches balance progressions. Build the load gradually, then move on to the unsupported Bulgarian split squat, and pair it with reverse lunges.
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