QuadsGlutesHamstringsKettlebellintermediate
Kettlebell Lateral Lunge
The kettlebell lateral lunge adds load to the side lunge pattern, hitting the inner thighs and glutes while improving lateral mobility. Hold a kettlebell at your chest and step wide to one side, sitting into a deep side lunge.
How to Perform
1
Hold the kettlebell at chest height in a goblet grip.
2
Step wide to one side, bending that knee and sitting your hips back.
3
Keep the trailing leg straight and foot flat on the floor.
4
Push off the bent leg to return to standing.
Common Mistakes to Avoid
Not stepping wide enough, which limits the stretch and range of motion.
Letting the chest drop forward instead of staying upright.
Allowing the bent knee to collapse inward on the push back.
Muscle Activation
Quads70%
Glutes55%
Hamstrings30%
Variations
Cossack SquatDumbbell Side Lunge
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