Alternating Kettlebell Lateral Lunge
Strengthen legs & core with alternating kettlebell lateral lunges! Improve balance & build lower body power.
The Alternating Kettlebell Lateral Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the core. You'll need: kettlebells.
Required Equipment
Alternating Kettlebell Lateral Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Deep Core (transverse abdominis)
Alternating Kettlebell Lateral Lunge Variations and Alternatives
How to do the Alternating Kettlebell Lateral Lunge
Stand straight with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands, gripping it by the handle.
Engage your core and keep your chest lifted throughout the exercise.
Take a big step to the side with one leg, bending the knee of the stepping leg as you send your hips back into a lunge. Your other leg should remain straight.
Lower your body until the thigh of your bending leg is parallel to the floor, keeping the knee in line with your toes.
Push through the heel of the bent leg to return to the starting position by contracting your glutes and quads.
Repeat for the desired number of repetitions before switching legs.
Perform equal reps on both sides to maintain muscle balance.
Make sure to keep the kettlebell stable throughout the movement and avoid letting your knees go past your toes in the lunging leg to ensure proper form and reduce the risk of injury.
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Alternating Kettlebell Lateral Lunge FAQs
What muscles does the Alternating Kettlebell Lateral Lunge work?
The Alternating Kettlebell Lateral Lunge mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Kettlebell Lateral Lunge?
Kettlebells.
Is the Alternating Kettlebell Lateral Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Kettlebell Lateral Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Kettlebell Lateral Lunge variations and alternatives?
Similar exercises include the Barbell Lateral Lunge, Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge and Kettlebell Forward-Backward Goblet Lunge.
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