Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Kettlebell
Instructions for proper form
Stand tall with your feet hip-width apart, holding a kettlebell in one hand at your side in a suitcase grip. Engage your core and keep your torso upright. Step forward with the leg opposite to the hand holding the kettlebell into a lunge position, bending both knees to a 90-degree angle. Keep your weight in your front heel and your back knee hovering just above the ground. Make sure your front knee stays in line with your toes. Push off your front heel to return to the starting position. Repeat for the desired number of repetitions before switching arms.
Common mistakes to avoid
Avoid leaning forward as you lunge. Keep your back straight. Do not let your front knee extend beyond your toes, and avoid collapsing your back leg. Additionally, make sure to control the kettlebell and not swing it while lunging.
Benefits
Specific benefits of the exercise
This exercise targets the quadriceps effectively while also engaging your core and improving balance and stability through single-arm loading.
Expected results and timeframe
With consistent practice (2-3 times per week), you can expect to see enhanced leg strength and improved stability within 4-6 weeks..
Who this exercise is best for
This exercise is ideal for novice lifters looking to build lower body strength, improve their lunging technique, or enhance their overall balance and core stability.
Scientific studies supporting its effectiveness
Studies show that unilateral exercises like the single-arm kettlebell lunge engage the core muscles more and promote balanced muscle development, which can aid in preventing injury (Reference: N.B. Vignais, et al. ‘Effectiveness of Unilateral Exercises on Performance Outcome and Muscle Mass’, Journal of Strength and Conditioning Research, 2021).
Variations
Beginner modifications
For beginners, the exercise can be modified by performing the lunge without a kettlebell or performing the lunge in a staggered stance instead of fully stepping forward to build strength and stability.
Advanced progressions
Advanced practitioners can increase the challenge by adding a pause at the bottom of the lunge, increasing the weight of the kettlebell, or incorporating a rotation of the torso as they lunge.
Integrations
Complementary exercises
Integrate exercises like goblet squats, Romanian deadlifts, or kettlebell swings to further develop lower body strength and stability.
Super set recommendations
Pair the single-arm kettlebell suitcase lunge with exercises like push-ups or kettlebell rows for a full-body workout that maintains a balance between lower and upper body strength.
Sample workout routines
Include the single-arm kettlebell suitcase lunge as part of a lower body routine, alongside exercises like squats, lunges (both forward and backward), and calf raises.
Exercise combinations
Consider combining it with other unilateral exercises, like single-arm dumbbell presses or single-leg deadlifts, for a comprehensive balance and strength workout.
Best time to do this exercise in your workout
The single-arm kettlebell suitcase lunge can be performed during the strength training portion of your workout, ideally after a warm-up and before more intense lower body exercises.