Kettlebell Lunges
jumpin’ lunges
Create powerful legs with this particular exercise that has you exploding upwards between lunges. A more advanced exercise and progression from the standard lunge, plyometric lunges allow you to burn calories, get a good cardio workout, and do excellent toning on your lower body.
Summary
These Kettlebell Lunges are a great plyometric exercise that will allow you to create a strong and powerful lower body while burning plenty of calories and getting a good cardiovascular exercise.
Key Points
Movement
You begin standing with one leg in front, and another behind your and squat down in a lunge as if you were about to be knighted. Ideally you want the angles your knees make to be as close to 90 degrees as possible where your knees don’t come past your toe line. This is done to once again minimize the impact on your knees – this is particularly important is it is an explosive movement and you want to be as precise and easy on joints as possible. Once in this position you can swing your hands up from your side to gain momentum and switch leg positions in mid-air.
All of the movement and momentum should be coming from your legs with the quads doing most of the work. Make sure you do the same number on both sides.
Muscles Worked
The Kettlebell Ribbons primarily target the shoulders and also work some of the core, but once again are used primarily as a warm-up and stabilization exercise.
Primary
Secondary
Conclusion & How to incorporate
The Kettlebell Lunges incorporate additional weight and complexity to the standard bodyweight lunges. This exercise focuses on lower body strength, balance, and the ability to quickly generate power if the lunges are done in a plyometric fashion as shown in the post (jumping).
Similar Exercises
We encourage you to check out these other kettlebell exercises if you have not done so already.
