Kettlebell Side Lunge
BWBodyweightUnilateralStrength
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The Kettlebell Side Lunge is a unilateral bodyweight strength exercise that involves stepping laterally into a deep lunge while holding a kettlebell at chest height for added resistance, targeting the quads and glutes on one side at a time. Its primary purpose is to build lower-body strength, improve lateral movement patterns, and enhance balance and stability. Athletes, fitness enthusiasts seeking functional training, and those addressing muscle imbalances benefit most from this dynamic move.
How to Perform Kettlebell Side Lunge
- 1Stand tall with feet hip-width apart, toes pointing forward, core engaged, and hands on hips or at sides for balance.
- 2Shift weight slightly onto one foot, keeping the other leg straight.
- 3Take a wide step out to the side with the working leg, turning the foot slightly outward (about 45 degrees).
- 4Inhale as you bend the knee of the stepping leg and push hips back, lowering into a side lunge until thigh is parallel to the ground.
- 5Keep the planted leg straight with knee soft, chest up, and torso upright.
- 6Exhale as you drive through the heel of the working leg to push back to the starting position.
- 7Repeat for desired reps on one side, then switch legs.
- 8Key form tips: Keep knee tracking over toes on working leg; avoid rounding back or letting torso lean forward; maintain even weight distribution on the stepping foot; common mistake - stepping too narrow, which reduces glute activation.
