Kettlebell Forward and Backward Lunge
Starting Position:
1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at your sides. Your arms should be fully extended.
2. Keep your chest up and engage your core throughout the exercise.
Movement Instructions:
1. Forward Lunge:
- Take a step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your left knee nearly touches the ground.
- Ensure your right knee is directly above your ankle and does not extend past your toes.
- Push through your right heel to return to the starting position.
2. Backward Lunge:
- Step back with your right foot, lowering your body until your left thigh is parallel to the ground and your right knee nearly touches the ground.
- Again, ensure your left knee is directly above your ankle.
- Push through your left heel to return to the starting position.
3. Alternate between forward and backward lunges:
- After one forward lunge, immediately follow with a backward lunge on the same leg.
- Switch to your left leg and repeat the forward and backward lunges.
Tips:
- Maintain a straight back and avoid leaning forward or backward during the movement.
- Move slowly and with control to prevent injury.
- Ensure your knees are aligned properly throughout the exercise.
- Start with 8-12 repetitions on each leg, gradually increasing as you become more comfortable with the movement.
