MotionPush (bilateral)

Type of exerciseCompound

Muscles usedAbs, adductors, calves, glutes, hamstrings

Difficulty

Here is a mobility exercise that will seem familiar to you. You can use it before your leg sessions.

It can also substitute the lunges walked during your workouts if you do not charge to much the kettlebell.

Material and starting position : a kettlebell + standing position for the lunges.

Purpose : Strengthen the stabilizing muscles of the trunk : the muscles : Spiny muscle, multifidus, longissimus, iliocostalis that are close to your spine. Improve the mobility of the pelvis.

Here are the instructions for the kettlebell lunges mobility

  1. Take the kettlebell in one of your hands and then hold it in the air by pushing up.
  2. While maintaining the weight up, make walking lunges : that is to say : take a step forward with both knees bent, bend them up to 90 ° and until one of the two hits the ground, then alternate, do the same on the other side.
  3. Walk this way for about 15 meters, the ideal space to make between 5 and 6 lunges on each side.
  4. Obviously remember to change the arm which hold the weight and kept it in the air on the return series.

Go further with our kettlebell lunges mobility tips and advice

  1. Keep the weight high throughout the exercise, try to keep the same vertical axis for the weight.
  2. You can use your free arm for balance (see video).
  3. Your gaze is straight in front of you, this will help you to maintain a suitable back posture and not to bend it.

Here the main goal is to keep the vertical axis of your arm maintaining the weight, to force on the stabilizing muscles of the trunk.

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