This is a good one.
First, most of us live in the sagittal plane (forward and backward) in our daily lives as well as in our workouts. This makes your hips cranky over the long haul, so by doing some work in the frontal (side to side) plane, we can keep your hips happy and mobile.
This is also a terrific unilateral exercise meaning one leg is doing a majority, if not all of the work being done. Single leg strength is vital for long term health as well as physical performance of any kind. You’re straight up dumb if you neglect it. DUMB I SAY.
The ‘slideboard’ portion of this lift reeeally makes your one leg work extra hard, as the wheels or slippery surface prevent your non working leg from contributing at all to completing the movement.
Now keep in mind, this particular version of the lateral lunge is a progression, meaning more advanced.
So just be cautious when trying this one out for the first time. Make sure you’ve mastered the regressions leading up to this (lateral squat, lateral lunge, goblet lateral lunge, offset lateral lunge, etc).
Oh, and don’t even get me started on how hard your core is gonna have to work on this one. The offset and anterior placement of the kettlebell will light up your core like the 4th of July, trust me. Plus it’ll highlight any deficiencies you’ve got in your upper body in terms of strength and stability. I mean, holding a racked position with a kettlebell is no easy task in itself, especially when the weight gets heavy.
When all is said and done, this movement is a nice blend of strength and mobility. Everything you’d ever want from an exercise. DO IT.
- Rack a KB on one side of your body and grip it TIGHT.
- Whatever side you’re holding the KB, place that same side leg on a valslide, slideboard, wheely guy like I have, or anything that has a slick surface for your foot. Keep this leg STRAIGHT throughout.
- Shift most of you weight onto your ‘stance leg’. If you keep your weight evenly distributed, it’s gonna be waaay harder to complete this movement. I like to think of my non-working leg as dead weight essentially.
- Push your butt back to initiate the lunge and keep your working foot flat. Be careful your knee doesn’t collapse inward at any point.
- Sit back like you’re reaching for a chair and drive through your whole foot to stand back up. Avoid pushing through just the balls of your feet.
- Keep your abs braced throughout. Keep your torso upright and square.
- Repeat until you hate life. 8 reps is my guess.