Kettlebells Lunge

4
Steps

Kettlebells Lunge
Kettlebells Lunge

Kettlebells Lunge with Liv 'Sin' Jagrell

Muscle Group:

obliques, glutes ..

Categories:

,

Equipment:

2 kettlebells

The Lunge is another of the big exercises that should never be avoided. The lunge mimics the natural walking and running pattern and develops one-legged strength to a certain degree.
It uses the core in a very different way from the Swing and the Squat so be prepared to have to work on some stabilization as you may be a bit wobbly at first.

Kettlebell lunges are a perfect example of how well the kettlebell can be used in various workouts. Everybody should be familiar with the basic lunge. The lunge by itself is a great way to isolate and strengthen muscles in the legs, butt, back, and core. The lunge is categorized by many as primarily an exercise movement seen in classes geared towards women. Because of this and other false mentalities lunges are often skipped in workouts. The lunge is in fact an essential movement to help strengthen the legs and other posterior chain muscles.

Muscles Used : Adductor Magnus,  Biceps Femoris, Erector Spinae, External Obliques, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus,Internal Obliques, Multifidus, Peroneus Brevis, Peroneus Longus, Psoas, Rectus Abdominis

Detailed Workout Plan

Grasp two appropriately weighted kettlebells, and let them hang at your sides with straight arms. Make sure you have enough space in front of you before beginning the exercise.
Step forward onto your heel, keeping your knee behind and in line with your toes and your hips level. Brace through your stomach and do not allow your lower back to round. Descend until just before your knee touches the floor.
hen - pressing through your heel and not the toes - step back to the start position. Perform the recommended number of times and repeat with your opposite leg. Keep your elbows straight and use the muscles of your core to maintain stability.
Perform all prescribed reps on one side, then on the other. This counts as one set. Do as many sets as instructed.

Photo Gallery

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