Kettlebell Lateral Lunge

Video by Capt. Matthew Holfinger

U.S. Marine Corps Training and Education Command

June 7, 2017 | 0:53

7 Foundational Movement – Lunge
Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes
Secondary Muscle Groups – N/A
Preparation:
The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab the kettlebell with an overhand grip on the horns and stand straight up. The handles will be under their chin, keeping the bell in the center of their chest. Once the kettlebell is in position the Marine will bring their feet together.
Execution:
The Marine will take a large step to one side. Once the foot makes contact with the deck the Marine will break at the hips, keeping the opposite leg straight. They will drop the hips down until the knee is at a 90 degree bend while maintaining an upright torso. The toes on both feet should point forward and both feet should be flat on the deck. From the bottom position, the Marine will drive back up in one motion to the start position.
Common Mistakes: - Pointing toes out
- Not keeping both feet flat
- Dropping chest