KB Lateral Lunge w/ Reach

The KB Lateral Lunge with Reach is an exercise that targets the lower body, particularly the inner thighs, glutes, and quadriceps. It also engages the core muscles and promotes hip mobility. This exercise is performed with a kettlebell and involves a lateral stepping motion with a reach.

Here's how to perform the KB Lateral Lunge with Reach:

  1. Begin by holding a kettlebell with both hands in front of your chest, keeping your feet shoulder-width apart.
  2. Take a step to the right side, shifting your body weight to the right leg. Keep your toes pointing forward and your left foot firmly planted on the ground.
  3. While maintaining a straight back and an upright posture, bend your right knee and lower your body into a side lunge position. Your right knee should be aligned with your right foot, and your left leg should remain straight.
  4. As you lower into the lunge, simultaneously reach the kettlebell down and across your body towards your right foot. Keep your core engaged and your chest lifted.
  5. Pause for a moment in the bottom position, feeling the stretch in your inner thigh and maintaining balance.
  6. Push through your right heel and engage your leg muscles to rise back up to the starting position, while simultaneously raising the kettlebell back up to chest level.
  7. Repeat the movement on the opposite side. Take a step to the left side, perform a side lunge, and reach the kettlebell down and across towards your left foot.
  8. Continue alternating sides and performing the lateral lunges with reach for the desired number of repetitions.

Tips for performing the KB Lateral Lunge with Reach:

  • Choose a kettlebell weight that allows you to maintain proper form and control throughout the exercise.
  • Keep your core engaged and maintain an upright posture throughout the movement.
  • Take a wide step to the side that allows you to comfortably lower into the lunge position.
  • Focus on pushing your hips back and keeping your knee aligned with your toes in the lunge position.
  • Keep your toes pointing forward and your weight evenly distributed on both feet.
  • Maintain a controlled tempo and avoid rushing through the movement.
  • Keep your chest lifted and your shoulder blades pulled back throughout the exercise.
  • If you have any knee or joint issues, be cautious and use a shorter range of motion that feels comfortable for you.
  • If you're new to this exercise or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
  • Listen to your body and stop immediately if you experience any pain or discomfort.