This exercise involves holding a kettlebell and stepping back into a lunge position, then returning to a standing position. It primarily targets the glutes, hamstrings, and quadriceps.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, hamstrings, and quadriceps
- 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 shoulder-width apart and hold a kettlebell in both hands at chest height.
- Step back with your right foot and lower your body until your right knee almost touches the ground.
- Push through your left heel to return to the starting position.
- Repeat on the other side by stepping back with your left foot.
- Complete 10-12 reps on each leg for 3-4 sets.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary