Split Squat Goblet with One KB

This exercise develops strength in the lower body through the split stance.

Grasp the horns of the kettlebell with both hands. Make sure that the kettlebell is held midline and close to the sternum. 
Step out with the lead leg only as far as is necessary to attain zero degrees of hip extension of the rear leg.  There is no need to take a large step and hyperextend the rear hip and lower back.  The single arm down position introduces a single sided weight shift that challenges the ability to hold firmness in position during the movement.  It is important to keep the spine tall with the head and neck neutral.  Do not allow the upper body to collapse or or round at the lower back.  The lead knee should point in the same direction as the foot throughout the squat. 
Squat down by flexing the knee and the hip of the front leg. Allow the heel of the rear foot to rise up while the knee of the rear leg bends slightly until it almost makes contact with floor. Stay tall and do not allow the rear hip or the low back to flex forward.  Return to the original standing position by extending the hip and knee of the forward leg. Repeat for the desired repetitions and then switch legs and arms.  
This is a dynamic split squat movement with a static, asymmetrically loaded upper body designed to improve stability, proprioception and balance in the split stance pattern. 

Related Exercises