This exercise involves holding a kettlebell in one hand and stepping forward into a lunge position with the opposite leg. The movement targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and improving balance and stability.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Engages the core muscles for added stability and strength
- Increases cardiovascular endurance
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
How to perform
- Stand with your feet hip-width apart, holding a kettlebell in your right hand at shoulder height.
- Step forward with your left foot, bending both knees to lower your body into a lunge position.
- As you lunge forward, press the kettlebell overhead with your right arm.
- Push off your left foot to return to the starting position, lowering the kettlebell back to shoulder height.
- Repeat on the other side, stepping forward with your right foot and pressing the kettlebell overhead with your left arm.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary