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If you’re looking to take your kettlebell lunges to the next level, here are 9 variations that will target your legs, glutes, and core muscles. These unique movement patterns are sure to have you not being able to walk for days!
Incorporate these dynamic movements and build the legs of your dreams!
What Muscles Do Lunges Work
Lunges are one of the best kettlebell exercises that target multiple muscle groups. Here’s a detailed list of the muscles worked during lunges:
1. Quadriceps: The muscles on the front of your thighs.
2. Hamstrings: The muscles on the back of your thighs.
3. Glutes: The muscles in your buttocks.
4. Calves: The muscles in the back of your lower legs.
5. Hip flexors: The muscles that help with hip mobility when you lift your leg.
6. Core muscles: These muscles stabilize your entire body during the lunge.
By incorporating lunges into your workout routine, you can strengthen and tone these muscle groups for overall lower body strength and stability. Keep up the great work!
Different Grips for Kettlebell Lunges
Four Grips:
1) Hold to side with arms extended:
To hold a kettlebell during lunges with your arms extended, start by gripping the kettlebell handle with both hands and keeping it to your side. Keep your arms fully extended throughout the lunge movement, maintaining a strong and stable position.
This will challenge your shoulder stability and engage your core muscles. Remember to maintain proper form and control your weight throughout the exercise.
2) Goblet:
To hold a kettlebell for lunges using the goblet grip, hold the kettlebell by the horns (the sides of the handle) with both hands at chest level. Keep your elbows pointing down and close to your body throughout the lunge movement.
This grip helps to engage your core and upper body while targeting your lower body muscles. It’s a great variation to add to your kettlebell lunge routine.
3) Racked:
To hold a kettlebell for lunges using the racked grip, hold the kettlebell by the handle with one hand and bring it to your shoulder, allowing your forearm to rest against your chest.
Keep your elbow close to your body and your wrist straight. This grip helps to engage your core and upper body while targeting your lower body muscles. It’s another effective variation for kettlebell lunges.
4) Overhead:
To hold a kettlebell for lunges using the overhead grip, grip the kettlebell handle with both hands and lift it overhead. Keep your arms extended throughout the lunge movement, maintaining a strong and stable overhead position.
This grip engages your shoulders, core, and upper body while targeting your lower body muscles. It’s a challenging variation for kettlebell lunges.
Finding the best kettlebells for home workouts has never been easier. Make this year the year you increase muscle mass and your strength!
Benefits of Kettlebell Lunges
Kettlebell lunges offer a variety of benefits for your body. They help strengthen and tone your quadriceps, hamstrings, glutes, and calf muscles. Additionally, kettlebell lunges improve your balance, stability, and coordination.
The added weight of the kettlebell increases the intensity of the exercise, making it more challenging and effective. This exercise also engages your core muscles, promoting overall strength and stability.
Incorporating kettlebell lunges into your workout routine can help you build lower body strength, improve functional movement, and enhance your overall fitness level. Keep up the great work and enjoy the benefits of kettlebell lunges!
9 Kettlebell Lunge Variations
Get ready to take your kettlebell lunges to the next level with these 9 variations! These moves will target your legs, butt, and core muscles like never before.
From front rack lunges to curtsy lunges, each variation adds a unique challenge and helps you achieve ultimate strength and tone. So grab your kettlebell and get ready to feel the burn! Let’s dive into these amazing kettlebell lunge variations for a killer workout!
Static Lunge
A static lunge is a lunge variation where you hold a fixed position with one leg forward and the other leg extended behind you. This exercise helps to strengthen and tone your quadriceps, hamstrings, glutes, and calf muscles.
The benefits of static lunges include improved lower body strength, stability, and balance. It also helps to enhance your overall lower body flexibility and can be a great addition to your leg day routine. Give it a try and feel the burn!
Static Lunge Execution (Steps)
To perform a kettlebell static lunge, follow these easy steps:
1. Grab a kettlebell and hold it with both hands in front of your chest.
2. Stand with your feet hip-width apart.
3. Take a step forward with one foot and keep your back foot planted firmly behind you.
4. Lower your body down by bending both knees until your front thigh is parallel to the ground.
5. Make sure your front knee is directly above your ankle and your back knee is hovering just above the floor.
6. Hold this position for a few seconds, then push through your front heel to return to the starting position.
7. Repeat on the other side.
Adding a kettlebell to the static lunge adds extra resistance, challenging your muscles even more. Give it a try and feel the burn!
Goblet Kettlebell Lunge
A goblet kettlebell lunge is a lunge variation where you hold a kettlebell in front of your chest, close to your body, while performing the lunge. This exercise helps to strengthen and tone your lower body muscles, including your quadriceps, hamstrings, glutes, and calf muscles.
The advantages of goblet kettlebell lunges include increased core engagement, improved balance, and enhanced upper body strength. It’s a great exercise to incorporate into your leg day routine for an amazing full-body workout!
Goblet Kettlebell Lunge Execution (Steps)
In order to perform a goblet kettlebell lunge, follow these easy steps:
1. Hold a kettlebell at your chest height with both hands.
2. Stand with your feet hip-width apart.
3. Take a step forward with one foot and keep your back foot planted firmly behind you.
4. Lower your body down by bending both knees until your front thigh is parallel to the ground.
5. Make sure your front knee is directly above your ankle and your back knee is hovering just above the floor.
6. Hold this position for a few seconds, then push through your front heel to return to the starting position.
7. Repeat on the other side.
Adding a kettlebell to the lunge adds extra resistance and challenges your muscles. To make this move even harder, you can use two kettlebells.
Kettlebell Side Lunge
A Kettlebell side lunge is a kettlebell variation of the side lunge exercise. It involves holding a kettlebell in one hand while performing a side lunge, where you step to the side and lower your body down by bending one knee while keeping the other leg straight.
This exercise primarily targets the muscles of the inner and outer thighs, glutes, and hamstrings. By incorporating KB side lunges into your workout routine, you can improve lower body strength, stability, and flexibility. It’s a great exercise for toning and sculpting your legs and glutes.
Kettlebell Side Lunge Execution (Steps)
Easy steps involving the following can help you execute the Kettlebell Side Lunge:
1. Hold a kettlebell in one hand, keeping it close to your body.
2. Stand with your feet shoulder-width apart.
3. Take a wide step to the side with one foot, keeping your toes pointed forward.
4. Bend the knee of the stepping leg, lowering your body while keeping the other leg straight.
5. Push through the heel of the stepping leg to return to the starting position.
6. Repeat on the other side.
Kettlebell side lunges are a great way to target your inner and outer thighs, glutes, and hamstrings.
Finding the best kettlebells for home workouts has never been easier. Make this year the year you increase muscle mass and your strength!
Walking Kettlebell Lunges
Walking kettlebell lunges are a variation of kettlebell lunges where you perform the lunges while walking forward. Instead of returning to the starting position after each lunge, you continue to step forward with each repetition.
This adds an extra challenge to your leg muscles and increases the cardiovascular aspect of the exercise. It’s a great way to target your legs, glutes, and core while also improving your balance and coordination. Give it a try and take your lunges on the move!
Walking Kettlebell Lunge Execution (Steps)
To execute walking kettlebell lunges, follow these steps:
1. Hold a kettlebell in one hand, close to your body.
2. Take a step forward with one foot and lower your body down into a lunge position.
3. As you push back up, bring your back foot forward and step into the next lunge.
4. Continue walking forward, alternating legs and lunging with each step.
5. Keep your core engaged and maintain proper form throughout the movement.
Walking kettlebell lunges are a great way to challenge your legs, glutes, and core while also adding a cardiovascular element to your kettlebell workout too. This is a must-try Kettlebell Lunge variation!
Lateral Lunge
A lateral lunge is an exercise where you step to the side and lower your body down into a lunge position, targeting the muscles of your inner and outer thighs, glutes, and hamstrings.
By incorporating lateral lunges into your workout routine, you can improve lower body strength, stability, and flexibility. It’s a great exercise for toning and sculpting your legs and glutes while also improving your balance and coordination. Give it a try and see the improvements in your body!
Lateral Lunge Execution (Steps)
To execute a lateral lunge, follow these steps:
1. Stand with your feet shoulder-width apart and hands on your hips.
2. Take a wide step to the side with one foot, keeping your toes pointed forward.
3. Bend the knee of the stepping leg, lowering your body while keeping the other leg straight.
4. Push through the heel of the stepping leg to return to the starting position.
5. Repeat on the other side.
Lateral lunges are a great exercise for targeting your inner and outer thighs, glutes, and hamstring. Incorporating this exercise will bring about wonders, so do give it a try!
Kettlebell Overhead Kneeling Lunge
A kettlebell overhead kneeling lunge is a lunge exercise where you hold a kettlebell overhead while performing the lunge movement. This variation adds an extra challenge to your core stability and shoulder strength.
This is because you have to maintain the kettlebell overhead throughout the movement.
It primarily targets your legs, glutes, and core muscles. By incorporating kettlebell overhead kneeling lunges into your workout routine, you can improve lower body strength, stability, and overall functional fitness.
It also helps to enhance your balance and coordination. Give it a try and take your lunges and kettlebell workouts to the next level!
Kettlebell Overhead Kneeling Lunge Execution (Steps)
To perform a kettlebell overhead kneeling lunge:
1. Overhead press a kettlebell with one hand until your arm is straight.
2. Kneel down on one knee, with your other leg forward in a lunge position.
3. Lower your body down into a lunge, keeping the two kettlebells stable overhead.
4. Push through your front heel to return to the starting position.
5. Repeat on the other side.
Remember to engage your core and maintain proper form throughout the exercise. It’s a challenging variation that targets your legs, glutes, and core muscles. Something that offers immense health advantages, deserves to be in your workout routine!
Kettlebell Front Lunge
A kettlebell front lunge is a lunge exercise where you hold a kettlebell in front of your chest while performing the lunge movement. It targets your legs, glutes, and core muscles.
The benefits of kettlebell training and front lunges include improved lower body strength, stability, and overall functional fitness. It also helps to enhance your balance, coordination, and core strength.
Kettlebell Front Lunge Execution (Steps)
To perform a kettlebell front lunge:
1. Hold a kettlebell in front of your chest with both hands, gripping it firmly.
2. Take a step forward with one leg, lowering your body down into a lunge position.
3. Keep your front knee directly above your ankle and your back knee hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Repeat on the other side.
Remember to engage your core and maintain proper form throughout the exercise. Kettlebell front lunges are a great way to target your legs, glutes, and core muscles.
Finding the best kettlebells for home workouts has never been easier. Make this year the year you increase muscle mass and your strength!
Kettlebell Racked Position Lunge
A kettlebell racked position lunge is a lunge exercise where you hold a kettlebell in a racked position, close to your chest while performing the lunge movement.
This variation adds an extra challenge to your core stability and upper body strength, as you have to maintain the kettlebell close to your body throughout the movement.
It primarily targets your legs, glutes, and core muscles. The benefits of a kettlebell racked position lunge include improved lower body strength, stability, and overall functional fitness.
It also helps to enhance your balance, coordination, and core strength. Give it a try and take your lunges to the next level.
Kettlebell Racked Position Lunge Execution (Steps)
To perform a kettlebell racked position lunge:
1. Hold a kettlebell close to your chest with both hands, keeping your elbows tucked in.
2. Take a step forward with one leg, lowering your body down into a lunge position.
3. Keep your front knee directly above your ankle and your back knee hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Repeat on the other side.
Remember to engage your core and maintain proper form throughout the exercise. The kettlebell racked position lunge is a great way to target your legs, glutes, and core muscles.
Kettlebell Overhead Lunge
A kettlebell overhead lunge is a lunge exercise where you hold a kettlebell overhead while performing the lunge movement. It adds an extra challenge to your core stability and shoulder strength, as you have to maintain the kettlebell overhead throughout the movement.
This variation primarily targets your legs, glutes, shoulders, and core muscles. Give it a try and take your lunges to new heights! The kettlebell overhead lunge provides several benefits, including improved lower body strength, stability, and shoulder strength.
It also helps enhance your balance, coordination, and core stability. Give it a try to challenge yourself and reap the rewards!
Kettlebell Overhead Lunge Execution (Steps)
To perform a kettlebell overhead lunge:
1. Hold a kettlebell overhead with your arm fully extended.
2. Take a step forward with one leg, lowering your body down into a lunge position.
3. Keep your front knee directly above your ankle and your back knee hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Repeat on the other side.
Remember to engage your core and maintain proper form throughout the exercise. Enjoy the challenge and feel the burn!
Working Lunges Into Your Workout Routine
Working lunges are an excellent addition to your workout routine. They target multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. Incorporating lunges into your routine can help improve lower body strength, stability, and balance.
Whether you choose to do static lunges, walking lunges, or kettlebell lunges, they offer a versatile and effective way to challenge your legs and core muscles.
Plus, lunges can be easily modified to suit your fitness level and goals. So, why not give lunges a try and take your leg workout to the next level? Your legs will thank you!
Can Lunges Replace Squats?
While lunges are a great exercise for targeting the legs and glutes and also increase mobility in the frontal plane and sagittal plane, strengthen the knee joint, and improve hip mobility, they cannot fully replace squats.
Squats are a compound movement that engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, making them better for muscle growth and muscle endurance.
They provide a greater overall lower body strength and power development. Using both lunges and squats into your workout routine can offer a well-rounded leg workout, targeting different muscles and movement patterns.
So, consider incorporating both exercises to maximize your leg gains and achieve a balanced lower-body workout.
Finding the best kettlebells for home workouts has never been easier. Make this year the year you increase muscle mass and your strength!
