Kettlebell Lateral Lunge

Kettlebell Lateral Lunge


This exercise involves holding a kettlebell in one hand and stepping to the side with the opposite leg, bending the knee and lowering the body into a lunge position. The movement targets the glutes, quads, and inner thighs while also engaging the core and improving balance.

Muscle Group

Equipment Required

Kettlebell Lateral Lunge Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in front of your chest with both hands.
  2. Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.
  3. Bend your right knee and push your hips back as you lower your body into a lunge position.
  4. Keep your chest up and your core engaged as you push through your right foot to return to the starting position.
  5. Repeat on the other side, stepping to the left and lunging with your left leg.
  6. Continue alternating sides for the desired number of repetitions or time.

Kettlebell Lateral Lunge Form & Visual

Kettlebell Lateral Lunge

Kettlebell Lateral Lunge Benefits

  • Strengthens the lower body muscles, including the glutes, quads, hamstrings, and calves
  • Improves hip mobility and flexibility
  • Targets the adductor muscles, which are often neglected in traditional leg exercises
  • Engages the core muscles for stability and balance
  • Increases cardiovascular endurance and calorie burn
  • Can be modified for different fitness levels and goals

Kettlebell Lateral Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Adductors
  • Abductors
  • Core muscles

Kettlebell Lateral Lunge Variations & Alternatives

  • Kettlebell Front Lunge
  • Kettlebell Reverse Lunge
  • Kettlebell Curtsy Lunge
  • Kettlebell Walking Lunge
  • Kettlebell Goblet Squat