Kettlebell Side Lunge
Lateral kettlebell lunge — frontal-plane lower-body work with adductor stretch on the straight leg.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Flexibility (Dynamic Stretching) Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quadriceps and gluteus maximus of the working leg drive the lift. The adductors of both legs work. The trunk holds upright posture. The grip and forearms hold the kettlebell.
How to perform
Setup
Stand with feet together holding a kettlebell at chest level or at the sides. Trunk braced.
Execution
Step one foot out to the side. Shift weight onto that leg, bending the knee while keeping the opposite leg straight. Push through the heel of the bent leg to return. Switch sides or complete reps on one side.
Common mistakes
- Knee diving inward.
- Torso pitching forward.
- Straight leg bending.
- Going too deep without mobility.
- Loading too heavy.
Progressions and regressions
Regress to bodyweight lateral lunges. To progress, increase load, work the Cossack squat.
Programming notes
Frontal-plane lower-body. 3 sets of 8-12 per side, twice a week.
