Slider Double Kettlebell Suitcase Lateral Lunge

Instructions for proper form

1. Start by standing upright with your feet shoulder-width apart, holding a kettlebell in each hand in a suitcase position (sides of your body). 2. Engage your core and maintain a neutral spine throughout the movement. 3. Shift your weight to your right leg and slide your left leg out to the side using the slider. 4. Bend the right knee while lowering your body into a lateral lunge, keeping your left leg straight and sliding it out to the side. 5. Push through your right heel to return to the starting position, bringing your left leg back in with the slider. 6. Repeat on the opposite side and continue alternating in a controlled manner.

Common mistakes to avoid

1. Allowing the knee to extend past the toes during the lunge. 2. Leaning forward instead of maintaining an upright torso. 3. Not controlling the slider, leading to instability. 4. Failing to engage the core, which can impact balance. 5. Using weights that are too heavy, compromising form.

Benefits

Specific benefits of the exercise

This exercise improves lateral movement, enhances stability in the lower body, and effectively engages the quadriceps, glutes, and core muscles.

Expected results and timeframe

With consistent practice (2-3 times per week for 4-6 weeks), you can expect increased lower body strength, improved balance, and enhanced lateral movement, making daily activities and sports easier..

Who this exercise is best for

This exercise is ideal for novice individuals looking to build foundational strength in the lower body, improve their balance, and enhance functional movement patterns. It’s particularly beneficial for those engaged in sports or activities that require lateral movements.

Scientific studies supporting its effectiveness

Studies have shown that compound lower body exercises like lunges, particularly ones emphasizing lateral movement, can significantly increase muscle activation in the quadriceps and overall lower body strength (Source: National Strength and Conditioning Association).

Variations

Beginner modifications

1. Substitute kettlebells with lighter weights or water bottles for added comfort. 2. Perform the exercise without slide for added stability at first. 3. Ensure a smaller range of motion in the movements while gaining confidence.

Advanced progressions

1. Increase the weight of the kettlebells as your strength improves. 2. Add a jump as you return to the starting position for added power. 3. Combine with other movements such as a kettlebell press or overhead lunge.

Integrations

Complementary exercises

1. Lateral band walks for hip strength. 2. Bodyweight squats to build overall leg strength. 3. Kettlebell swings for explosive power and hip hinge mechanics.

Super set recommendations

Pair the Slider Double Kettlebell Suitcase Lateral Lunge with exercises like goblet squats or overhead presses for a balanced strength workout.

Sample workout routines

1. Start with a warm-up, then perform 3 sets of Slider Double Kettlebell Suitcase Lateral Lunges (10-12 reps each side), followed by 3 sets of kettlebell deadlifts. Finish with core work, like planks or Russian twists.

Exercise combinations

Combine with other dynamic lower body movements, such as lunges or step-ups, for a complete lower body workout that targets all major muscle groups.

Best time to do this exercise in your workout

The best time to do this exercise is after your warm-up and before your more intense compound lifts to maximize lower body engagement and stability.