Slider Single Arm Kettlebell Suitcase Contralateral Reverse Lunge

Instructions for proper form

1. Stand upright with a kettlebell in one hand at your side (suitcase position) and your other arm in a neutral position by your side. 2. Place a slider under the foot of the leg opposite the arm holding the kettlebell. 3. Engage your core and maintain an upright posture throughout the movement. 4. Begin the movement by sliding the foot on the slider back into a reverse lunge, keeping your front knee aligned over your ankle. 5. Lower your back knee toward the ground while maintaining balance. 6. Push through your front heel to return to the starting position, sliding the foot forward with control. 7. Repeat on the same leg before switching to the opposite arm and leg.

Common mistakes to avoid

1. Letting the front knee extend beyond its toes – ensure the knee stays in line with the ankle. 2. Losing balance or leaning forward too much – keep your torso upright. 3. Not engaging your core during the movement which can lead to instability. 4. Allowing the back leg to collapse inward during the lunge – keep it straight and aligned.

Benefits

Specific benefits of the exercise

1. Improves unilateral strength and stability in the lower body. 2. Engages core muscles while performing a compound movement. 3. Enhances balance and coordination.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect improved lower body strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice exercisers looking to develop strength and balance in the lower body, particularly those engaged in bodybuilding or functional training.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like lunges improve strength asymmetries, core stability, and lower body function, which are crucial for both athletic performance and daily activities.

Variations

Beginner modifications

1. Perform the reverse lunge without the slider to help build stability. 2. Use a lighter kettlebell or no weight at all to focus on form.

Advanced progressions

1. Add a bonus knee lift to the lunge for greater core activation. 2. Increase the load of the kettlebell for added resistance. 3. Increase the range of motion by using a deeper lunge.

Integrations

Complementary exercises

1. Bodyweight squats to improve overall leg strength. 2. Plank variations to strengthen the core.

Super set recommendations

Pair with bodyweight squats or glute bridges to enhance lower body conditioning.

Sample workout routines

1. Warm-up: Dynamic stretches; 2. Main Set: Slider Single Arm Kettlebell Suitcase Contralateral Reverse Lunge 3 sets of 10 reps, paired with bodyweight squats (3 sets of 15 reps); 3. Cool Down: Static stretching.

Exercise combinations

Combine with single-arm kettlebell rows for a full-body workout.

Best time to do this exercise in your workout

Incorporate this exercise during the lower body portion of your workout, ideally after a proper warm-up but before isolation exercises to maximize strength development.