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Kettlebell Lateral Lunge

AdductorsQuads GlutesHamstringsCalves Compound KettlebellDumbbell
Demo (loops)

How to do it

Starting position

  1. Stand upright with your feet together.
  2. Hold a kettlebell or dumbbell in one hand and support it in front of your shoulder.
  3. Extend your opposite arm out to the side comfortably for balance.

Movement

  1. Take a big step out to the side with one leg, bend that knee, and sit back.
  2. Keep your opposite leg straight and feel the stretch in your inner thigh.
  3. Push off the floor with your stepping foot to return to the starting position.
  4. Once you finish the reps on one side, do the same number of reps on the other side.

Breathing

Inhale as you sit back, exhale as you return.

Cautions

  • Do not let the knee of your stepping leg deviate from the direction of your toes.
  • If your torso collapses forward, shorten your stance.

Exercise info

Primary musclesAdductorsQuads
Secondary musclesGlutes · Hamstrings · Calves
EquipmentKettlebellDumbbell
Movement patternLunge
Rep range8–15 reps (one side at a time)
2 similar exercises

Representative exercise: Kettlebell Lateral Lunge

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the kettlebell, it moves up to the next weight you have. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Side LungeEasierAlternate Side Lunge Wall SupportedEasierDumbbell Change Plyo Side LungeHarderDumbbell Side LungeSimilar exerciseBarbell Lateral LungeSimilar exerciseResistance Band Side LungeSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.