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Exercise Profile
  • Target Muscle Group
    Quads
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Shoulders, Traps, Upper Back
Target Muscle Group

Quads

Quads Muscle Anatomy Diagram

Kettlebell Lateral Lunge Overview

The kettlebell lateral lunge is a lunge variation and an exercise used to target the muscles of the quads.

The kettlebell used during the kettlebell lateral lunge places the weight in front of the body to allow for a more equal weight distribution and an upright torso during the exercise.

The kettlebell lateral lunge is more of an advanced movement and should not be attempted until other lunge variations have been mastered.

Kettlebell Lateral Lunge Instructions

  1. Set up with your feet shoulder width apart while holding a kettlebell in each hand.
  2. Clean the kettlebells to a front rack position.
  3. Step laterally with your trail leg extended and descend until the thigh is parallel with the floor.
  4. Drive through the weight bearing leg and extend the knee as you push back to the starting position.
  5. Repeat for the desired number of repetitions.

Kettlebell Lateral Lunge Tips

  1. Lateral lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single leg progression scheme might look like this:
    • Step Up
    • Split Squat > Front foot elevated
    • Reverse Lunge > Front foot elevated
    • Single Leg Squat to Bench
    • Lateral Lunge
    • Bulgarian/Rear Foot Elevated Split Squat (RFESS)
    • Single Leg Squat From Bench
    • Walking Lunge
    • Forward Lunge
    • Single Leg Skater Squat
    • Pistol Squat
  2. Don’t rush the progression scheme, earn the right to use every exercise and don’t neglect any of them.
  3. When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body.
  4. Descend slowly and look to get a good stretch through your groin (adductor).
  5. Exhale as you descend into the movement and keep the feet flat with the toes pointing straight ahead.
  6. When first learning the movements, I would recommend you start with your feet already apart and then slowly move into each hip rather than taking a step out as this will take the deceleration component out of the movement.
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