Kettlebell Goblet Lunge (alternating)

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The kettlebell Goblet lunge is a compound exercise that targets the quads and glutes.

By holding the kettlebell close to the chest, it increases the load on the lower body muscles.

This exercise requires stepping forward into a lunge position while holding the kettlebell, alternating legs.

While other muscles may be engaged, the focus of this workout is primarily on the quads and glutes.

Stand with your feet hip-width apart, holding a kettlebell by the horns close to your chest.
Take a big step forward with your right foot, lowering your body into a lunge position.
Bend both knees to a 90-degree angle, keeping your front knee directly above your ankle.
Push off with your right foot, returning to the starting position.
Now, take a big step forward with your left foot, lowering your body into a lunge position.
Bend both knees to a 90-degree angle, keeping your front knee directly above your ankle.
Push off with your left foot, returning to the starting position.

Engage your quads and glutes by maintaining an upright posture throughout the kettlebell Goblet lunge. Keep your chest lifted, shoulders back, and core tight. This will ensure that your lower body muscles are activated and working effectively.
Focus on taking a long stride forward with each lunge, ensuring that your front knee stays directly above your ankle. This will help you target your quads and glutes more effectively, maximizing the benefits of the exercise.
As you lunge, drive through your front heel to activate your glutes and push yourself back to the starting position. This powerful movement will not only engage your glutes but also help you build strength and stability in your lower body.
Maintain control and stability throughout the exercise by keeping your core engaged and your balance centered. This will not only enhance your form but also reduce the risk of injury, allowing you to perform the kettlebell Goblet lunge with confidence and efficiency.
Don’t forget to breathe! Inhale as you lower into the lunge and exhale as you push yourself back up. This rhythmic breathing pattern will provide you with a steady flow of oxygen, fueling your muscles and helping you power through the exercise.