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Kettlebell side lunges, also known as kettlebell lateral lunges, are a great way to build lower body strength and improve your balance and stability. In this post, we’ll provide an in-depth step-by-step guide on how to perform kettlebell side lunges effectively.

Step by Step Guide to Kettlebell Side Lunges

Step 1: Start with proper equipment

To perform kettlebell lateral lunges, you’ll need a kettlebell of appropriate weight, comfortable workout clothes, and proper footwear. The kettlebell should be held by the handle with both hands, positioned in front of your chest.

Step 2: Stand with proper posture

Stand with your feet shoulder-width apart, and keep your back straight and chest up. Another important part of the kettlebell side lunge is to engage your core muscles and keep your shoulders relaxed. Take a deep breath in, and brace your core muscles.

Step 3: Lunge to one side

Take a large step to one side with your right foot, keeping your left foot firmly planted on the ground. As you step out, simultaneously lower your body down into a lunge, bending your right knee and keeping your left leg straight. Keep the kettlebell in front of your chest throughout the movement.

Step 4: Maintain proper form

Make sure to keep your chest up and your back straight as you lower your body down into the kettlebell side lunge. Your right knee should be aligned with your ankle, and your left leg should be extended straight. Your weight should be evenly distributed between both feet.

Step 5: Return to the starting position

Push off with your right foot and bring your legs back together to return to the starting position. Exhale as you return to the standing position.

Step 6: Repeat on the other side

Repeat the lunge on the other side, stepping out with your left foot and keeping your right foot planted on the ground.

Remember to start with a lighter kettlebell weight and gradually increase as you become more comfortable with the lateral lunge. Also, be sure to perform the exercise in a slow and controlled manner. Avoid any jerky or sudden movements that can cause injury.

Muscles worked

Kettlebell side lunges are an excellent exercise to engage several muscle groups in your lower body. This movement targets your glutes, quads, hamstrings, and adductors, making it a compound exercise that effectively strengthens multiple muscles.

Glutes: During the kettlebell lateral lunge, your glutes work hard to control the movement as you step out to the side and lower your body down into the lunge. As you push off with your foot and return to the starting position, your glutes also help you to extend your hip.

Quads: Your quadriceps, which are located in the front of your thighs, are also engaged during kettlebell side lunges. As you lower your body down into the lunge, your quads contract to support the weight of your body and maintain proper form.

Hamstrings: The hamstrings are located in the back of your thighs. They work in conjunction with your glutes to control the movement during the kettlebell lateral lunge. As you push off with your foot and return to the starting position, your hamstrings help you to flex your knee and extend your hip.

Adductors: The adductors, which are the muscles located on the inner thighs, work hard to bring your legs back together as you return to the starting position during the kettlebell lateral lunge. These muscles also involve in controlling the movement as you step out to the side.

By working multiple muscle groups at once, kettlebell side lunges can help you to improve your overall lower body strength, enhance your balance and stability, and even improve your overall athletic performance. To maximize the benefits, be sure to use proper form, gradually increase the weight of the kettlebell over time. Incorporate it into a well-rounded workout routine that includes other lower body exercises like squats, deadlifts, and lunges.