Kettlebell Rear Lunge

exercise_detail.description

The Kettlebell Rear Lunge is a compound exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping backward into a lunge position while holding a kettlebell, which adds resistance and challenges balance.

exercise_detail.how_to_perform

1. Stand upright with feet hip-width apart, holding a kettlebell in one hand at shoulder height or with both hands in front of your chest.
2. Engage your core and keep your chest up.
3. Step back with one leg, lowering your hips until both knees are bent at approximately 90 degrees. The front knee should be directly above the ankle.
4. Ensure the back knee hovers just above the ground without touching it.
5. Push through the heel of the front foot to return to the starting position.
6. Repeat for the desired number of repetitions before switching legs.

exercise_detail.tips

• Maintain an upright posture throughout the movement to protect your lower back.
• Focus on keeping your core engaged to improve balance and stability.
• Ensure that your front knee does not extend past your toes to prevent strain on the knee joint.
• Use a controlled motion when stepping back and returning to the starting position to maximize muscle engagement.
• Start with a lighter kettlebell if you're new to this exercise to master proper form before increasing weight.