Figure-8 Lunge

How to: Figure-8 Lunge

Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings

Exercise Families:Lunge

Equipment:Kettlebell

Trainer:Kayla Itsines

1. Holding a kettlebell in your left hand, plant both feet on the floor shoulder-width apart. This is your starting position.
2. Inhale. Carefully take a big step forwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Pass the kettlebell under your left leg and grasp with your right hand, ensuring that your chest remains proud.
3. Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position, with the kettlebell in your right hand.
4. Inhale. Carefully take a big step forwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Pass the kettlebell under your right leg and grasp with your left hand, once again ensuring that your chest remains proud.
5. Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position, with the kettlebell in your left hand. Continue alternating between left and right for the specified number of repetitions, passing the kettlebell underneath your front leg each time.