Kettlebell Overhead Lunge (alternating)

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The kettlebell overhead lunge is a dynamic exercise that targets the quads and glutes.

By holding the kettlebell overhead, it adds resistance and stability, intensifying the engagement of these muscles.

It also requires core activation for balance, but the primary focus remains on the quads and glutes.

While other muscles may be involved, the kettlebell overhead lunge primarily targets the quads and glutes.

Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your chest.
Take a step forward with your right foot, keeping your core engaged and your back straight.
As you step forward, press the kettlebell overhead, fully extending your arms.
Lower the kettlebell back down to your chest as you bring your left foot forward to meet your right foot.
Take a step forward with your left foot, pressing the kettlebell overhead again as you extend your arms.
Lower the kettlebell back down to your chest as you bring your right foot forward to meet your left foot.
Continue alternating steps and pressing the kettlebell overhead, maintaining a controlled and steady pace.

Start by standing tall with your feet hip-width apart, holding a kettlebell in one hand at shoulder height, palm facing inward. Engage your core and keep your chest lifted throughout the exercise.
Take a big step forward with the opposite leg, lowering your body into a lunge position. As you descend, make sure your front knee stays directly above your ankle, and your back knee hovers just above the ground.
As you lunge forward, press the kettlebell overhead, fully extending your arm. This engages your shoulder muscles and challenges your stability. Keep your gaze forward and maintain a neutral spine.
Push through your front heel and drive your body back up to the starting position, simultaneously lowering the kettlebell back to your shoulder. Focus on using your quads and glutes to power the movement, rather than relying on momentum.
Repeat the movement on the opposite side, alternating lunges and kettlebell presses. Remember to maintain control and stability throughout the exercise, ensuring that your quads and glutes are actively engaged to maximize the benefits of the workout.