Home Exercises Split Squats Overhead With One Arm

Split Squats Overhead With One Arm

Exercise Tips

  • Focus on balance
  • Do not lean forward, keep your back straight
  • Do not extend your knee over your toes

Split Squats Overhead With One Arm

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your hamstrings and glutes.

Muscle Group

Quadriceps (Quads), Hamstrings, Gluteals (Glutes)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Quadriceps (Quads), Hamstrings, Gluteals (Glutes)

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Kettlebell Quadriceps

Starting Position: Step forward with your right leg as if you are going to lunge, but keep both legs straight. Hold a kettlebell by the handle in your right hand with an overhand grip, palm facing away from you and the larger part of the kettlebell hanging behind your hand. Extend your arm straight up in line with your shoulder. Hang your other arm straight down at your side.

  1. 1 Exhale and squat down, bending your right leg into a 90 degree angle. Your other foot should stay in the same place with your knee bent towards the floor.
  2. 2 Inhale and return to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat.
  4. 4 Fourth step.