Side Lunge (Kettlebell)
The Kettlebell Side Lunge is a functional lower-body exercise that strengthens the quadriceps, glutes, and inner thighs by moving in the frontal plane. By holding a kettlebell in a goblet position, this movement enhances hip mobility, core stability, and unilateral leg strength.
Lateral movements often require significantly different loading parameters than standard squats; the AI analyzes your RPE and performance data to prescribe weights that challenge your muscles without compromising adductor safety. If your daily recovery metrics or HRV indicate fatigue, the app can instantly recommend a regression or volume reduction to protect your hips and knees. Furthermore, the system tracks left-versus-right performance over time to identify and correct strength asymmetries that could lead to injury.
Form Cues
- Hold the kettlebell at chest height with elbows tucked tight
- Step out to the side while keeping the trailing leg completely straight
- Hinge your hips back and down as if sitting into a chair behind your heel
- Keep both feet flat on the floor with toes pointing forward
- Drive explosively through the heel of the bent leg to return to the start
- Don't let the heel of your lunging foot lift off the ground
- Don't bend the knee of the straight (trailing) leg
- Don't round your shoulders or let the weight pull your chest forward
- Don't allow the lunging knee to collapse inward
Common Mistakes
- Bending the non-working leg
- Lifting the heel of the lunging foot
- Rounding the upper back
- Knee caving inward (valgus collapse)
- Taking too narrow of a step
Muscles Worked
This exercise primarily targets the quadriceps and glutes to build unilateral strength, while heavily recruiting the adductors (inner thighs) for stabilization in the lateral plane. The goblet hold engages the core and upper back extensors, ensuring an upright posture and providing a comprehensive lower-body stimulus.
Primary
Secondary
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