Kettlebell Lunge (alternating)

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Exercise Profile

Kettlebell Lunge (alternating) Overview

The kettlebell lunge (alternating) is a workout that primarily targets the quads and glutes.

Using a kettlebell, the exercise involves stepping forward with one leg, lowering the body into a lunge position, and then returning to the starting position.

While the workout also engages secondary muscles like the hamstrings and calves, its main focus is on strengthening the quads and glutes.

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Kettlebell Lunge (alternating) Instructions

Stand with your feet shoulder-width apart, holding a kettlebell in each hand at your sides.
Take a step forward with your right foot, keeping your back straight and core engaged.
Bend both knees to lower your body into a lunge position, ensuring your right knee is directly above your ankle.
Push through your right heel to return to the starting position, bringing your right foot back to meet your left.
Repeat the lunge on the opposite side, stepping forward with your left foot.
Continue alternating lunges, stepping forward with each foot, while maintaining proper form and control.

Kettlebell Lunge (alternating) Tips

Start with a light kettlebell to focus on form and prevent strain.
Step forward with one foot, keeping the knee directly above the ankle.
Lower your body by bending both knees until the back knee is just above the ground.
Engage your quads and glutes as you push through the front heel to return to the starting position.
Alternate legs with each repetition, maintaining a controlled and steady pace.
Keep your core tight and chest lifted throughout the exercise for proper alignment and stability.