KB Helicopter Split Squat
LungebilateralIntermediate
Equipment Needed
Kettlebell
Target Muscle Group
Legs
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Start in a split squat position with one foot forward and the other foot back, holding a kettlebell in both hands at chest height in a goblet position. 2. Lower your body by bending both knees until your front thigh is parallel to the ground and your back knee hovers just above the floor. 3. As you lower into the squat, rotate your torso toward the front leg while keeping the kettlebell close to your chest. 4. Push through your front heel to return to the starting position, maintaining control and stability throughout the movement. 5. Repeat for the desired number of repetitions, then switch sides to work the opposite leg.",
