Lunges with kettlebells are a great exercise for targeting your legs, glutes, and core while also improving balance and stability. Here’s a step-by-step guide on how to perform lunges with kettlebells:
Video Instructions On How To Do Lunges With Kettlebells
Equipment Needed:
- Kettlebells of appropriate weight for your fitness level
Step-by-Step Instructions:
- Choose the Right Weight:
- Select kettlebells that are suitable for your fitness level. Start with a lighter weight if you’re a beginner and gradually increase as you become more comfortable with the exercise.
- Proper Stance:
- Stand with your feet hip-width apart. Engage your core for stability.
- Pick Up the Kettlebells:
- Hold a kettlebell in each hand, allowing them to hang at your sides with your palms facing in.
- Lunge Forward:
- Take a step forward with one leg, landing on the heel first and then the ball of the foot. The back foot remains in place, and the heel is lifted.
- Maintain Proper Form:
- Keep your torso upright, shoulders back, and your abdominal muscles engaged. This helps protect your lower back.
- Lower Your Body:
- Bend both knees to lower your body toward the ground. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
- Back Knee Close to Ground:
- Ideally, your back knee should come close to, but not touch, the ground. This ensures a full range of motion.
- Push Off and Return:
- Push off with the front foot to return to the starting position. Bring your back foot forward to stand hip-width apart again.
- Repeat on the Other Leg:
- Perform the same movement with the opposite leg, alternating between legs for each repetition.
- Maintain a Controlled Pace:
- Perform the lunges in a controlled manner, avoiding any sudden or jerky movements.
- Complete the Set:
- Aim for a specific number of repetitions on each leg or perform lunges for a set amount of time.
- Cool Down:
- After completing the set, perform some light stretching for the legs and lower body to cool down.
Tips:
- Focus on proper form to prevent injuries.
- Keep your core engaged throughout the exercise.
- If you’re new to lunges, start without weights and add kettlebells as you become more comfortable.
Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns.
