Quads
Kettlebell Lateral Lunge
The Kettlebell Lateral Lunge is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: adductors 19%, gluteus maximus 17% and quads (vastus lateralis) 14%.
How to do it
- Hold a kettlebell by the horns at chest height and stand with the feet together.
- Take a wide step to the side with the toes pointing forward.
- Push the hips back and bend the stepping knee while the other leg stays straight.
- Lower until the bent thigh is close to parallel, keeping the kettlebell at the chest.
- Push off the bent leg to return to the start.
Tips
- Use the kettlebell as a counterweight to sit back deeper.
- Keep both feet flat on the floor.
Common mistakes
- Rounding the upper back under the bell.
- Turning the stepping foot out so the knee twists.
- Letting the heel of the bent leg lift.
Muscles worked by the Kettlebell Lateral Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side lunge stretches and loads the adductors of the straight leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Kettlebell Lateral Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Lateral Lunge work?
Mainly the adductors, gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), gluteus medius and quads (rectus femoris) assist.
Is the Kettlebell Lateral Lunge good for beginners?
Yes. The Kettlebell Lateral Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Lateral Lunge?
For example the Cossack Squat, Dumbbell Lateral Lunge and Lateral Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Lateral Lunge harder?
Add weight or reps, or move on to the Cossack Squat and Barbell Reverse Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.