This exercise involves holding a kettlebell in one hand and stepping to the side with the opposite leg, bending the knee and lowering the body into a lunge position. The movement targets the glutes, quads, and inner thighs while also engaging the core and improving balance.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, quads, hamstrings, and calves
- Improves hip mobility and flexibility
- Targets the adductor muscles, which are often neglected in traditional leg exercises
- Engages the core muscles for stability and balance
- Increases cardiovascular endurance and calorie burn
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands.
- Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.
- Bend your right knee and push your hips back as you lower your body into a lunge position.
- Keep your chest up and your core engaged as you push through your right foot to return to the starting position.
- Repeat on the other side, stepping to the left and lunging with your left leg.
- Continue alternating sides for the desired number of repetitions or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Adductors
Primary
Abductors
Primary
Abs
Secondary