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Instructions
- Stand upright holding a kettlebell close to your chest with both hands.
- Step laterally to one side, bending the stepping leg while keeping the other leg extended.
- Lower your hips into a lateral lunge position with the kettlebell still held at your chest.
- Pulse up and down slightly within the bottom range of the lunge for the desired number of reps.
- Push off the bent leg to return to the starting position and repeat on the other side.
Technical Tips
- Keep your chest lifted and core engaged throughout the movement.
- Ensure your knee tracks in line with your toes during the lunge.
- Avoid leaning forward or allowing the kettlebell to pull your posture down.
Breathing Tips
- Inhale as you step into the lateral lunge.
- Exhale during each pulse and as you return to the starting position.
Medical restrictions
- Knee injuries
- Hip joint issues
- Lower back pain or instability
What muscles do kettlebell lateral pulse lunges work?
Kettlebell lateral pulse lunges primarily work the quadriceps and glutes while also engaging the adductors, hamstrings, and core stabilizers for balance and control.
Is the kettlebell lateral pulse lunge good for building leg strength?
Yes, the kettlebell lateral pulse lunge is excellent for building leg strength, especially in the glutes and quads, due to the added load and increased time under tension from the pulsing motion.
Can I do kettlebell lateral pulse lunges with knee pain?
If you experience knee pain, it is recommended to avoid this exercise or consult a professional, as the lateral movement and pulsing can place stress on the knee joint.
How heavy should the kettlebell be for lateral pulse lunges?
Choose a kettlebell weight that allows you to maintain form throughout the movement, typically light to moderate for beginners and moderate to heavy for advanced users.
How many reps should I do for kettlebell lateral pulse lunges?
A typical range is 8–12 reps per side, depending on your training goals and fitness level. Focus on controlled pulses and maintaining form.
The Kettlebell Lateral Pulse Lunge is a dynamic lower-body exercise that combines the traditional lateral lunge with a pulsing motion at the bottom of the movement. This compound exercise targets the quadriceps and glutes while also engaging the adductors and hip stabilizers for improved lateral strength and mobility. By incorporating pulses, the exercise increases time under tension, enhancing muscular endurance and activation. The use of a kettlebell adds resistance, further challenging the core and upper body to maintain an upright position. This movement is ideal for athletes and fitness enthusiasts looking to develop functional lower-body strength, improve lateral movement patterns, and reinforce joint stability. The unilateral nature of the exercise also promotes balance and coordination, making it a valuable addition to functional training routines. Whether used in strength circuits or as a standalone leg day movement, the Kettlebell Lateral Pulse Lunge effectively strengthens underused lateral muscles while supporting athletic performance and injury prevention.