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There are many variations of the spit squat; however, for this purpose we are focusing on variations with one foot on the ground, allowing the rear foot to provide a large amount of resistance to the front leg, which targets the exercise. Performing these progressions also increases balance - depending on the research. More importantly, the split squat variations can be performed with external resistance including barbells and/or dumbbells - more importantly in this case we are using a kettle bell and sandbag.

Dr. Chris Beardsley has provided some great research below on this subject:
https://www.strengthandconditioningre...

Sometimes you have to think "outside the box" within the context of science.