Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Kettlebell
Instructions for proper form
1. Start by holding a kettlebell in one hand with a neutral grip, letting it hang at your side (suitcase position). 2. Stand with your feet shoulder-width apart, and take a step back with the foot opposite to the arm holding the kettlebell. 3. Lower your body into a squat by bending your front knee while keeping the back leg straight. 4. Ensure your front knee tracks over your toes and your back knee hovers just above the ground at the lowest position. 5. Keep your chest lifted and core engaged as you push through your front heel to return to the standing position. 6. Repeat the motion for the desired repetitions, then switch hands and legs.
Common mistakes to avoid
1. Letting the front knee collapse inward; always keep it aligned with the toes. 2. Leaning forward excessively; maintain an upright torso. 3. Failing to engage the core, which may lead to instability. 4. Not lowering the back knee enough; aim for a full range of motion.
Benefits
Specific benefits of the exercise
Targets the quadriceps effectively while also engaging the core and stabilizing muscles due to the single-arm kettlebell load.
Expected results and timeframe
Improved lower body strength and stability, with noticeable results usually within 4-6 weeks of consistent training..
Who this exercise is best for
Best for novice lifters looking to enhance their lower body strength, stability, and coordination. It is also suitable for athletes aiming to improve their unilateral strength.
Scientific studies supporting its effectiveness
Studies have shown that unilateral exercises like the single-arm split squat can improve overall strength and muscle recruitment, especially in the quadriceps and core stabilizers.
Variations
Beginner modifications
1. Perform a standard split squat without the kettlebell. 2. Use a lighter kettlebell or hold the kettlebell at chest height instead of in suitcase position.
Advanced progressions
1. Increase the weight of the kettlebell for more resistance. 2. Incorporate a pause at the lowest position for added difficulty. 3. Perform the movement on an unstable surface (like a balance pad) for enhanced stability training.
Integrations
Complementary exercises
Complement with other lower body exercises like lunges, goblet squats, and kettlebell deadlifts to target various muscle groups.
Super set recommendations
Super set with kettlebell swings or box jumps to maximize lower body engagement.
Sample workout routines
Include in a lower body strength routine alongside exercises like barbell squats, Romanian deadlifts, and calf raises.
Exercise combinations
Combine with unilateral exercises such as single-arm rows or single-leg deadlifts to maintain balance in training both sides of the body.
Best time to do this exercise in your workout
Best performed after compound movements in a lower body session but before isolation exercises, allowing for maximum energy and focus on form.