Knee bends in the stance

How to perform split knee curls?

The movement is performed by:

• the thighs and glutes

Additionally works:

• the back and biceps

Starting position:

Stand with your feet wide apart, with the toes of your shoes pointing forward. Keep your back straight and your abs tight. Hold a kettlebell in both hands just below your chin.

Movement: By sharply pushing your hips back and leaning your torso forward, bend your left knee into a 90-degree angle, keeping the other knee straight. Make sure the bent knee is over your foot. Return to the starting position. Repeat, and then repeat with the other knee bent.

Directions: Keep your back straight and your abs tight. Your knee bends over your foot.

You will need a kettlebell to perform this exercise.