Vidéos
Instructions
- Stand upright holding kettlebells at your sides.
- Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
- Keep your torso upright and your front knee directly above your ankle.
- Push back up to the starting position by driving through your front heel.
- Repeat on the opposite side.
Technical Tips
- Maintain a straight back and engaged core throughout the movement.
- Avoid letting your front knee go past your toes.
- Keep your shoulders relaxed and grip the kettlebells firmly.
Breathing Tips
- Inhale as you step forward and lower into the lunge.
- Exhale as you push back up to the starting position.
Restrictions médicales
- Knee injuries or pain
- Hip injuries or pain
- Severe lower back issues
What muscles do kettlebell forward lunges work?
Kettlebell forward lunges primarily work the quadriceps and glutes while also engaging the hamstrings, calves, and core for stability and balance during the movement.
Is the kettlebell forward lunge good for beginners?
The kettlebell forward lunge is best suited for intermediate trainees due to its balance and coordination demands, but beginners can start with bodyweight lunges to build proper form first.
How heavy should kettlebells be for forward lunges?
Choose kettlebells that allow you to perform all reps with proper form without leaning forward or losing balance, typically starting between 8-16 kg depending on strength level.
Can kettlebell lunges replace squats?
Kettlebell lunges complement squats by targeting unilateral strength and stability, but they should not fully replace squats as both exercises provide unique lower body benefits.
Why do my knees hurt during kettlebell forward lunges?
Knee pain during kettlebell forward lunges often results from improper form such as letting the front knee travel too far forward or lacking hip mobility and strength; adjust technique or consult a trainer.
The Kettlebell Forward Lunge is a powerful lower body exercise designed to build strength, balance, and coordination. This movement targets your quadriceps and glutes while also engaging your hamstrings and calves for stabilisation. Holding kettlebells increases the overall load, enhancing strength development and core engagement as you work to maintain an upright posture throughout the lunge. This exercise is highly effective for athletes, functional training enthusiasts, and anyone looking to improve unilateral leg strength, which is crucial for injury prevention and performance. Its compound nature activates multiple joints and muscles simultaneously, making it an efficient addition to any lower body or full-body workout routine. Practising kettlebell forward lunges regularly can improve your stride, hip mobility, and overall balance. This exercise is often included in functional and athletic training programs to enhance performance and dynamic stability needed in sports and daily activities.