Slider Kettlebell Goblet Reverse Lunge

Instructions for proper form

1. Stand tall with your feet hip-width apart and hold a kettlebell using a goblet grip, with both hands around the handle and the kettlebell resting against your chest. 2. Place a slider under your right foot. 3. Engage your core, maintaining a neutral spine. 4. Step back with your right foot, sliding the slider backward while lowering your body into a lunge, ensuring that your left knee does not extend past your left toes. 5. Push through your left heel and return to the starting position, activating your quads as you rise. 6. Repeat for the desired number of repetitions before switching to the left leg. Maintain control throughout the movement to prevent injuries.

Common mistakes to avoid

1. Letting the front knee extend past the toes. 2. Leaning forward excessively during the lunge. 3. Allowing the back foot to miss the slider, causing instability.

Benefits

Specific benefits of the exercise

Targets the quadriceps effectively while also engaging the glutes, hamstrings, and core for stabilization. It improves balance, coordination, and lower body strength.

Expected results and timeframe

With consistent practice, users can expect to see increased leg strength and improved balance within 4-6 weeks..

Who this exercise is best for

Best suited for novice exercisers looking to improve their lower body strength and stability, athletes focusing on functional movement, and anyone seeking to enhance their squat and lunge mechanics.

Scientific studies supporting its effectiveness

Research supports the effectiveness of compound movements like squats and lunges for improving overall lower body strength and enhancing muscular endurance, particularly targeting the quadriceps.

Variations

Beginner modifications

If difficulty arises, omit the slider and perform the reverse lunge in place. Alternatively, reduce the weight of the kettlebell or use body weight until form is mastered.

Advanced progressions

To increase intensity, add a kettlebell in each hand, increase the load, or perform the lunge with an overhead press as you return to standing.

Integrations

Complementary exercises

Includes squats, deadlifts, and step-ups to ensure a well-rounded lower body workout.

Super set recommendations

Pair with exercises like Goblet Squats or Kettlebell Swings to create a challenging superset that targets the lower body and elevates heart rate.

Sample workout routines

Example routine could include: 1. Slider Kettlebell Goblet Reverse Lunge – 3 sets of 10-12 reps (each leg) 2. Goblet Squats – 3 sets of 10-12 reps 3. Plank – 3 sets of 30-60 seconds

Exercise combinations

Combine with kettlebell swings and Bulgarian split squats for a full lower body workout that also engages core stability.

Best time to do this exercise in your workout

Best included in the lower body or full-body strength training section of your workout after warm-up and mobility exercises.