Slider Single Arm Kettlebell Suitcase Contralateral Curtsy Lunge

Instructions for proper form

1. Start by standing tall with your feet hip-width apart. Place a slider under your right foot and hold a kettlebell in your right hand with a neutral grip (palm facing inward). 2. Engage your core, maintaining a straight back. 3. Begin the movement by sliding your right foot backward while bending your left knee into a curtsy lunge position, allowing the right leg to move diagonally. 4. Keep your chest up and ensure your left knee doesn’t go beyond your toes. 5. Drive through your left foot to return to the starting position, bringing the right foot back to meet it. 6. Repeat the movement for the desired number of repetitions, then switch sides.

Common mistakes to avoid

1. Allowing the front knee to cave in towards the midline. 2. Losing balance by leaning too far forward or arching the back excessively. 3. Using too much weight, which can compromise form and increase injury risk. 4. Skipping the activation of the core throughout the movement.

Benefits

Specific benefits of the exercise

The Slider Single Arm Kettlebell Suitcase Contralateral Curtsy Lunge effectively targets the quadriceps while also enhancing stability and balance. It engages multiple muscle groups, including the glutes and core, providing a comprehensive lower-body workout.

Expected results and timeframe

With consistent practice (2-3 times a week), individuals may notice improved leg strength, better balance, and enhanced muscle definition in the lower body within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice exercisers aiming to build foundational lower-body strength and improve their overall stability and coordination without high impact.

Scientific studies supporting its effectiveness

Research shows that compound movements like lunges effectively stimulate muscle growth and increase overall strength, particularly in the quadriceps and stabilizing muscles (Source: Journal of Strength and Conditioning Research).

Variations

Beginner modifications

To make this exercise easier, perform the curtsy lunge without the slider or kettlebell, focusing on the movement pattern first. You can also decrease the range of motion until you’re comfortable with the balance.

Advanced progressions

For advanced practitioners, increase the kettlebell weight or add a pause at the bottom of the lunge for an increased challenge. Alternatively, incorporate a pulse at the bottom before returning to standing.

Integrations

Complementary exercises

Complement this exercise with glute bridges, step-ups, and kettlebell swings to enhance lower body strength and stability.

Super set recommendations

Super set this exercise with plank variations (e.g., side planks) to combine lower body strength work with core stabilization.

Sample workout routines

A sample routine could include a warm-up with dynamic stretches, followed by 3 sets of 10-12 Slider Single Arm Kettlebell Suitcase Contralateral Curtsy Lunges, 2 sets of glute bridges, and 3 sets of core exercises like Russian twists.

Exercise combinations

Combine this exercise with bodyweight squats or alternating lunges for a comprehensive lower body routine that builds strength and endurance.

Best time to do this exercise in your workout

The best time to incorporate this exercise is during the strength training section of your workout, ideally after warm-up and before any heavier leg-focused movements.