Kettlebell Alternating Curtsy Lunge
What is this machine?
Kettlebell-vuorotteleva niiaus-askelkyykky on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
Liikkeessä työskentelevät myös Quadriceps.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary musclesQuadriceps
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the front knee cave inward on the descent, which strains the knee and removes glute work. Crossing the back leg too far behind, which forces the hips to rotate and breaks the stable stance. Leaning the torso forward over the front leg, loading the lower back instead of the glutes. Letting the kettlebell drop away from the chest, which destabilizes the upper body and shortens the rep.
💪 Where you should feel it: Mainly in the Glutes. The Quadriceps assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Bodyweight Alternating Lateral Lungekehonpaino
Bodyweight Alternating Reverse Lungeskehonpaino
Bodyweight Reverse Lungekehonpaino
Walking LungekehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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