According to trainer Lisa Reed, MS, CSCS, the kettlebell Bulgarian split squat is great for your glutes and hamstrings alike. You should feel the most work in your front glute with just a slight stretch in your back hip flexor. "Because of the balance factor (which also stimulates your abs), split squats are amazing for conditioning your glutes," Reed says.
Form tip: You want to make sure your front foot is out far enough so that when you lower your hips, your knee stays directly over your foot. Here's a little trick to find the right positioning: sit on the edge of the step and extend one leg forward so your heel rests on the floor. Without moving that foot, stand up and place your other foot behind you on the step. You should be in the right position.
- Hold a kettlebell with both hands by the horns in front of your chest. Stand about two feet away from a step deck, bench, box, stair, or chair that's about knee height or lower, facing away from the step. Reach your left foot behind you to place the toes of your right foot on the step. Keep your right leg straight. This is the starting position.
- Bend your right knee to lower your hips until both legs are bent at about 90 degrees, or as low as is comfortable for you.
- Pause for a second, then press into your right foot to straighten your right knee, squeezing your glute, to return to the starting position. That's one rep.
