Slider Single Arm Kettlebell Front Rack Ipsilateral Lateral Lunge

Instructions for proper form

1. Begin by standing tall with your feet shoulder-width apart. Hold a kettlebell in one hand at chest level in a front rack position while the opposite foot is on a slider. 2. Initiate the lunge by bending the knee of the leg on the slider, allowing the other leg to slide outward into a lateral lunge. 3. Keep your chest up, back straight, and core engaged during the movement. 4. Press through the heel of the lunging leg to return to the starting position, keeping the kettlebell stable in the front rack at all times. 5. Perform the exercise for the desired reps, then switch to the other arm and repeat.

Common mistakes to avoid

1. Letting the back round or the chest collapse forward. 2. Allowing the knee of the lunging leg to extend past the toes. 3. Holding the kettlebell too far from the body. 4. Not engaging the core during the movement.

Benefits

Specific benefits of the exercise

Engages the quadriceps effectively while also improving lower body stability and enhancing core engagement throughout the movement.

Expected results and timeframe

With consistent training, expect to see improvements in leg strength, endurance, and stability within 4 to 6 weeks, depending on workout frequency..

Who this exercise is best for

This exercise is great for novice exercisers looking to build lower body strength and stability, as well as individuals focused on developing functional fitness.

Scientific studies supporting its effectiveness

Research supports the effectiveness of compound movements for strength and functional training, demonstrating that exercises engaging multiple muscle groups improve overall body composition and functionality.

Variations

Beginner modifications

For beginners, reduce the range of motion by lunging less deeply or using a lighter kettlebell. Additionally, practice the movement without the kettlebell to develop proper form and stability.

Advanced progressions

To advance, increase the weight of the kettlebell or incorporate an additional rep scheme such as performing a pulse at the bottom of the lunge before rising.

Integrations

Complementary exercises

Incorporate exercises like kettlebell goblet squats, kettlebell deadlifts, or bodyweight lateral lunges to enhance lower body strength and coordination.

Super set recommendations

Pair this exercise with kettlebell swings or goblet squats for a full lower body workout that focuses on both strength and power.

Sample workout routines

A sample routine could include: 1. Slider Single Arm Kettlebell Front Rack Ipsilateral Lateral Lunge – 3 sets of 10 per side; 2. Kettlebell Goblet Squats – 3 sets of 12; 3. Kettlebell Swings – 3 sets of 15.

Exercise combinations

Combine with unilateral movements such as single-arm rows or single-leg deadlifts to promote balanced strength development.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, after your warm-up but before any isolation exercises.