KB Helicopter Forward Lunge
LungeunilateralIntermediate
Equipment Needed
Kettlebell
Target Muscle Group
Legs
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Start by standing upright, holding a kettlebell in both hands at chest height, with your elbows pointing down in a goblet position. 2. Step forward with one leg into a lunge position, lowering your hips until your front knee is bent at a 90-degree angle. 3. As you lunge, rotate your torso toward the side of the forward leg, maintaining the kettlebell close to your chest. 4. Push through your front heel to return to the starting position, keeping your core engaged and posture stable. 5. Repeat for the desired number of repetitions, then switch legs to work the opposite side.",
