Slider Single Arm Kettlebell Suitcase Ipsilateral Reverse Lunge

Instructions for proper form

1. Begin in a standing position with your feet hip-width apart. Hold a kettlebell in your right hand, positioning it at your side (suitcase position). 2. Place a slider under your left foot. 3. Engage your core and maintain a neutral spine as you step back with your left foot, sliding it back on the slider. 4. Lower your body into a reverse lunge, making sure your right knee remains directly above your right ankle. 5. Push through your right heel to return to the starting position, bringing the left foot back to meet the right and pulling the slider back in. 6. Repeat for the desired number of repetitions before switching to the left arm and right leg. Make sure to keep your chest up and avoid leaning forward excessively throughout the movement.

Common mistakes to avoid

1. Allowing the front knee to go past the toes. 2. Rounding the back or leaning forward excessively. 3. Not using the slider efficiently, which can lead to instability. 4. Poor grip of the kettlebell, leading to wrist strain.

Benefits

Specific benefits of the exercise

The Slider Single Arm Kettlebell Suitcase Ipsilateral Reverse Lunge targets the quadriceps while enhancing balance, stability, and unilateral strength. It also incorporates core engagement due to the offset load of the kettlebell.

Expected results and timeframe

With consistent practice, expect improved lower body strength, enhanced balance, and muscle tone in the quadriceps over 4-6 weeks. Progress will vary based on training frequency and overall fitness level..

Who this exercise is best for

This exercise is best for novice lifters looking to build foundational strength and balance in the lower body. It’s also suitable for individuals recovering from lower body injuries as it focuses on controlled movements.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises can lead to increased muscle activation and improved balance. A study published in the Journal of Sports Science found that exercises like the reverse lunge significantly enhance lower body functionality.

Variations

Beginner modifications

Start with bodyweight reverse lunges, or perform the exercise without the slider by stepping back instead of sliding. Use a lighter kettlebell or no weight until comfortable with the movement.

Advanced progressions

To progress, increase the weight of the kettlebell, add a rotational component by twisting your torso as you lunge, or perform the exercise on an unstable surface, such as a balance pad.

Integrations

Complementary exercises

Incorporate glute bridges and bodyweight squats to provide additional strengthening for the quadriceps and hamstrings.

Super set recommendations

Pair this exercise with kettlebell swings or goblet squats for a super set that targets lower body strength and endurance.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Slider Single Arm Kettlebell Suitcase Ipsilateral Reverse Lunge – 3 sets of 10-12 reps each side. 3. Complementary Exercise: Glute Bridges – 3 sets of 15 reps. 4. Cool down: Stretching focusing on lower body.

Exercise combinations

Combine this exercise with lunges or step-ups for a full lower body workout targeting different muscle groups.

Best time to do this exercise in your workout

This exercise is best performed during the strength portion of your workout, ideally after a dynamic warm-up but before core-specific or isolation exercises.