Instructions

Grasp a kettlebell with one hand and stand in front of a bench/ledge/step. Take a large step back with one leg and position your back foot so that your heel is up. Lower your body by flexing the knee and hip of both legs. Keep lowering until your back knee is almost touching the floor. As you lower thread the kettlebell around your leg. At the bottom of the split squat both your legs should be in an approximate 90 degree angle. Return to original standing position by forcibly pushing the front foot on the ground and extending the knee and hip of that leg. As you return, bring the kettlebell up to chest height, holding it in both hands. Bring your back foot forward to step up onto the bench, then bring your other foot forward and up onto the bench until you are standing up tall. Reverse this movement to step back down. Step back into the split squat position to repeat. Repeat for the required repetitions on one leg, before switching.