Kettlebell Side Lunge
Strengthen legs & core with Kettlebell Side Lunges! Improve balance & build lower body power. Perfect for functional fitness.
The Kettlebell Side Lunge is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the core and back. You'll need: kettlebells.
Required Equipment
Kettlebell Side Lunge Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Kettlebell Side Lunge Variations and Alternatives
How to do the Kettlebell Side Lunge
Stand upright with feet together, holding a kettlebell in front of your chest with both hands. The kettlebell should be held close to the body with elbows close to the torso.
Take a large step to the side with one foot, keeping the other foot planted in its original position.
As you step out, bend your knee and push your hips back to lower yourself into a side lunge. The leg that stepped out should be bending into a squat position, while the other leg remains straight.
Keep your chest lifted and back straight to maintain a strong posture. The kettlebell remains in the same position in front of your chest throughout the movement.
Push off through the heel of the bent leg to return to the starting standing position.
Repeat the exercise on the other side and continue to alternate sides for the recommended amount of repetitions and sets.
Remember to keep the movements controlled and always maintain good form. Adjust the weight of the kettlebell to match your fitness level and ensure that you do not compromise your technique.
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Kettlebell Side Lunge FAQs
What muscles does the Kettlebell Side Lunge work?
The Kettlebell Side Lunge mainly works the hip abductors (outer thighs) and quads, with help from the core and back. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Kettlebell Side Lunge?
Kettlebells.
Is the Kettlebell Side 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 Kettlebell Side Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Side Lunge variations and alternatives?
Similar exercises include the Dumbbell Side Change Plyo Lunge, Kettlebell Clean-Grip Reverse Lunge, Kettlebell Forward-Backward Lunge and Kettlebell Forward-Backward Goblet Lunge.
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