Single Arm Kettlebell Suitcase Contralateral Bulgarian Split Squat

Instructions for proper form

1. Start by standing a few feet in front of a flat bench with a kettlebell in one hand. 2. Extend the opposite leg back and place the foot on the bench. 3. Slightly hinge at your hips and engage your core. 4. Lower your body into a lunge by bending your front knee (keeping your knee aligned over your ankle) while the back knee drops towards the ground. 5. Hold the kettlebell at your side in a neutral grip like a suitcase. 6. Drive through your front heel to push back up to the starting position, maintaining posture and balance. 7. Repeat for the desired number of repetitions before switching arms. Maintain steady control of the kettlebell and keep your back straight throughout.

Common mistakes to avoid

1. Letting the front knee collapse inward or extend too far past the toes. 2. Slouching the back instead of keeping it straight. 3. Not engaging the core, leading to instability. 4. Using excessive weight that compromises form. 5. Failing to lower the back knee to an adequate range.

Benefits

Specific benefits of the exercise

This exercise specifically strengthens the quadriceps while promoting balance, stability, and coordination through unilateral loading, mimicking real-life movements.

Expected results and timeframe

With consistent training (3-4 times per week), you can expect to see increased muscular strength and endurance in the quadriceps within 4-6 weeks, along with improved balance and stability..

Who this exercise is best for

This exercise is best suited for intermediate athletes looking to increase lower body strength, enhance unilateral stability, and strengthen the core. It is ideal for sports performance, rehabilitation, and bodybuilding enthusiasts.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like suitcase split squats enhance muscle activation and strength in lower body muscles while improving balance and stability, contributing to overall athletic performance.

Variations

Beginner modifications

1. Perform the split squat without a kettlebell to master balance. 2. Use a lower bench or perform the exercise without elevation to reduce strain. 3. Start with a double-arm kettlebell hold to increase stability.

Advanced progressions

1. Add a rotation (Russian twist) at the bottom of the squat to increase core activation. 2. Hold a heavier kettlebell for added resistance. 3. Use a higher bench for increased difficulty.

Integrations

Complementary exercises

1. Lunges (Forward/Reverse) 2. Goblet Squats 3. Deadlifts (Kettlebell or Barbell)

Super set recommendations

1. Pair with Bulgarian Split Squat for double leg focus. 2. Alternate with Kettlebell Swings for increased cardiovascular and muscular endurance.

Sample workout routines

1. Warm-up: Dynamic stretches, light cardio. 2. Single Arm Kettlebell Suitcase Contralateral Bulgarian Split Squat (3×8-10 reps per arm). 3. Goblet Squat (3×10-12 reps). 4. Kettlebell Swings (3×15-20 reps). 5. Cool down stretches focusing on lower body.

Exercise combinations

Combine with unilateral rows or shoulder presses to enhance upper body strength and stability while working on lower body strength.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout, ideally after a general warm-up and mobility work but before any heavy lower body lifting to maximize muscle engagement.